Barbell Bent-Over Paused Row
Strengthen your back with Barbell Bent-Over Paused Rows! Build muscle and improve posture with controlled movements and a strategic pause.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart and a barbell in front of you.
2. Bend your knees slightly and hinge forward at your hips, keeping your back straight and your head in a neutral position with the gaze forward or slightly downward.
3. Grasp the barbell with an overhand grip, hands just wider than shoulder-width apart.
4. Lift the barbell off the ground by extending your hips and knees until you achieve a bent-over position with your torso about parallel to the floor or slightly above.
5. Pull the barbell towards your waist, retracting your shoulder blades and bending your elbows.
6. Pause for a moment at the top of the movement, squeezing your back muscles.
7. Slowly lower the barbell back to the starting position without letting it touch the ground.
8. Aim to keep your elbows close to your body throughout the exercise to maximize back muscle engagement.
9. Perform the exercise for the desired number of repetitions and sets, maintaining proper form and a controlled tempo.
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