Bent-Over Barbell Row

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Part of the "Upper Body Pull Video Series" Series

As I explain in the video, there are a multitude of different variations for the bent-over row. None of them are bad, but they are situationally dependent, based on what we are trying to achieve.

When performing a row to the chest or mid-abdomen, the focus of the movement is more on the upper back and posterior delts (the back side of the shoulder).

While this is definitely an important area to strengthen, the fact is that around 90% of athletes (even advanced athletes) lack the necessary mental connection with their Lats. These athletes don’t know how to properly engage the lats for ALL pulling movements.

This is especially transparent in watching two specific movement patterns:

When doing Olympic lifts (clean and snatch), the lats must activate throughout the entirety of the first and second pull to keep the bar close to the body, and encourage the proper bar path into the hips. When athletes fail to engage the lats, the bar will carry the athlete forward and create a large variety of different errors (such as pulling early, extending too early, chasing the bar forward, or creating a difficult catch position, among others).
When doing pull-ups, athletes fail to engage the lats properly, which forces them to pull with the arms, creating a pull position which is inefficient and will create excessive fatigue much quicker than desired. The lats are the largest muscle group in the upper body, and understanding how to properly engage this area of the body will contribute to increasing effectiveness of all upper body pulling movements.

So going forward, learn to perform the bent-over row by sweeping the bar into the hips, and you will start to learn the movement patterns that allow you embrace the power of the lats.