Bent Over Rows | How to Perform Bent Over Rows | Powerlift Pro App

Bent over rows are an exercise that targets the back muscles, particularly the lats and middle back. Here’s how to perform them:

1. Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, hands shoulder-width apart.
2. Bend forward at the hips, keeping your back straight and your core engaged. Your torso should be parallel to the ground.
3. Pull the bar up towards your lower chest or upper abdomen, keeping your elbows close to your sides and squeezing your shoulder blades together.
4. Lower the bar down, keeping your back straight throughout the movement. Do not pause the barbell on the floor.

Tips:

Keep your back straight throughout the exercise, avoiding rounding or arching.

Keep your core engaged and your shoulders down and back to maintain proper posture.

Use a weight that allows you to maintain proper form and control throughout the exercise.

Focus on pulling the weight explosively towards your body and then lowering it back down with control, rather than using momentum to complete the movement.

Keep your elbows close to your sides throughout the movement to emphasize the work on your lats and middle back.

Experiment with different grip widths and angles to target different areas of your back.

If you experience any discomfort or strain in your lower back, stop the exercise and consult with a trainer or medical professional.