1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24″ (60cm) apart and remove the bar from the racks.
2. Place your feet at shoulder width and keep them flat on the ground.
3. Slowly bend forward at the hips keeping your back flat.
4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.
5. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.
6. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench or the floor.
The barbell bent over row is a pure mass builder for the back. This exercise is a must if you want a strong, powerful back with slabs of beef on it.
The bent over row works the entire back, specifically, the mid back. Although the biceps and rear deltoids get a strong workout from this exercise, I’m going to classify them as secondary muscle groups.
This exercise can be performed on a bench or on the floor. If you do them on the floor, try standing on a small platform or on 45 pound plates. There are two ways to do this exercise, you can do them with an overhand or underhand grip. Each does the job just fine and the preference is totally up to you.