Bent Over Row With Barbell, Overhand Grip

General And Specifics

• beginners start with a light weight, because there are a lot of stabilizing muscles involved, for instance bottom, adductors and musculus biceps femoris
• practising the back exercise wrongly or using a too heavy weight can provoke injuries
• if you are used to the process of the exercise, you can increase the weight
• in contrast to Bent over Row with Barbell, Underhand Grip the focus is more on the trapezius, deltoid and musculus teres major/teres minor
• the elbows are farer away from the body than in the under hand grip

Starting Position

• stand in front of the barbell you want to use
• squat, brace your body and take the barbell with shoulder width over hand grip
• tilt your upper body from the hip up forwards, up to 45 degrees
• push your bottom back
• back is still straight
• feet shoulder width apart
• the barbell is arranged in the knee area

Correct Execution

• pull the barbell into the target zone: lower end of sternum till upper abs
• your back stays straight
• the shoulder blades move together
• hold the weight up for a brief moment
• let it sink to the knees slowly
• repeat exercise for an effective strength workout