How to do the BENT-OVER BARBELL ROW! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the bent over barbell row, also known as the barbell row or bent-over row.

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CC: This exercise is gonna target all parts of your back, with emphasis on your lats, traps, and rhomboids. Now there’s 2 different ways to perform this depending on which part of your back you wish to emphasize, and each one depends on how you grip the bar. Using a wide overhand grip slightly further than shoulder width will place more emphasis on your upper back and rear delts, while a narrow overhand grip within shoulder width will place more emphasis on your lats. Nonetheless, both utilize a very similar technique, so just choose the one best for you.

Once you’ve done that, it’s time to initiate the setup. First, grab the bar firmly in the palms of your hands with your thumbs wrapped around, then lift the weight up and take a few steps back, placing your feet just outside your hips with your toes pointed slightly outwards. From here, squeeze your glutes and puff out your chest to straighten out your posture, then hinge your hips back while slightly bending your knees without pushing them forward, to lower the barbell as far down as you can without rounding your back. As you do this, push your shoulder blades down away from your spine and protract your scapula to fully stretch out your lats.

The starting position should look something like this where your spine is neutral, your arms are fully extended, your scapula is protracted, your eyes are pointed down, and the bar is directly over your midfoot.

From here, there’s actually 2 ways to initiate the concentric. If you’re using a narrow grip, drive your elbows back and row the weight towards your hips, and if you’re using a wide grip, drive your elbows up and row the weight towards your chest. But in both variations, focus on lifting the weight all the way up to your torso by leading with your elbows and squeezing your shoulder blades together. Keep your eyes down, your shins vertical and your elbows tucked in, and drive the weight up by bringing your elbows above your body.

At the top, the bar should be in contact with your torso, your arms should be perpendicular, and your upper back should be slightly arched with your lower back neutral.

From here, begin the descent by protracting your scapula and pushing your shoulder blades apart, while keeping your back straight, your eyes down, and your elbows tucked by your side. Lower the weight down and just slightly forward by fully extending your arms and completely stretching out your lats, and get back into the starting position for the next rep.

To incorporate this into your routine, choose a moderate to heavy weight for 3-4 sets of anywhere from 8-15 reps.

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Music:
Biscuit (Prod. by Lukrembo)

About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #BarbellRow

[MaxEuceda]

Yes, I know I already did a tutorial on this, but it was my first ever video, and I didn't really like how it turned out. The original video was recorded in 30 fps and was the only video in my '2 Minute Tutorial' series that wasn't actually 2 minutes, therefore I didn't cover everything I wanted to. So, I rewrote the script, improved the quality, and remade the video! Hopefully you enjoy 😁

[JoeBased]

This guy is much better than these other drawn out 10 minute videos

[zahink]

you’re killing it with these form videos man! the explanations are in depth and your visuals and editing look very professional

[johnwayne]

I appreciate you sticking to the essential and important stuff and cutting out the 15min of jibber jabber every other youtuber shoves down your throat. Thank you Max!

[rickyrosette]

thank you man, it's nice to find these short video when I'm in the middle of a work out and I don't feel like my form is right, straight to the point and easy to follow. I'm a beginner btw so your video help a lot.

[KarimFatih]

I don't understand much of what you say, I look at how you do - so I am guided.
Thanks for the illustrative schematic example.
P.s. from Russia

[Aveorl]

Now that I am looking it again after my experiences of self leaning and man you were so ahead of time, putting so much accurate information in just 2 minutes. Respect

[A.M_vibes]

great video man, I was just looking this up the other day. everything was explained perfectly. only thing that confused me a little was the scapula part but ill practice this ty

[artemisfowl]

Please make more of these especially for barbell chest, tricep and bicep exercises. Love your content it keeps me motivated and always trying something new at the gym.

[bartomiejzajac]

Your a true inspiration for me, I wish I was able to workout with you someday. That would be amazing. Keep up the great work.
Greetings from Poland 🇵🇱.

[manbeastnone]

I always feel like my form is wrong when i do these, so i stopped doing them. I like this video because it gets straight to the point. No talking or breaking down what muscles it works and telling me how the muscles works...lol. most of us know that info...just get straight to the point! That's why I love your videos.

[RedHex]

Thank you for your videos! They're so quick and to-the-point, yet still give better detailed instructions than other videos!

[eugenechelseafc]

Athlean X would have made a 12 min video about this exercise which would put me to sleep. I well appreciate short and concise videos like these that don’t turn weight lifting into quantum science.

[Rogueskiller]

Simple, straight to the point, visually appealing and clear graphics. Have my sub!

[alvg]

Wow.... a quick, to the point, and informative video without any filler. Amazing video! Thanks for the content!

[tiredduck]

Holy crap man thank you!!!! I REALLY struggle to feel different parts of my back working during a set and this tutorial actually helped me feel my upper back during the whole movement!

[OTGB]

Max your videos are to the point and provide everything needed in order to perform the exercises correctly. I'm grateful that you don't include a uselessly long intro and an annoying ending begging for likes and subs. Concise and produced really well!

[AlancRodriguez]

Best workout tutorial I’ve seen on YouTube

[arahim]

Thank you for this ! I got information I was looking for literally in 2 minutes that I couldn’t get from 10 min long videos ! Keep up the good work

[bookface]

Its great to be a part of this amazing information packed channel, I was one of the first hundred subscribers😊, now its already 143 thousand.😨💪👍, More power to Max Euceda, keep it up mate!☺️