# @p.t.pete on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CH8stDCFGFn
- **Gondola URL:** https://gondola.cc/posts/21541112-ptpete-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/e8b4bce7c3.jpg
- **Posted:** 2020-11-23T21:30:17.000+00:00
- **Account Owner:** Peter O Reilly FRCms P.T. 🇮🇪 (@p.t.pete) — https://gondola.cc/p.t.pete

## Caption

🔥 The Barbell Row 🔥
📖Your Definitive guide!📖
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Follow P.T.Pete for daily fitness/nutrition tips & education📚
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Here’s how to Barbell Row with proper form: 
Stand with your mid-foot under the bar (medium stance) 
Bend over and grab the bar (palms down, medium-grip) 
Unlock your knees while keeping your hips high, lift your chest and straighten your back.
Pull the bar against your lower chest, return the bar to the floor. Breathe. Straighten your back, take a big breath, hold it. Then do your next rep. 
Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift.
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To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs. Don’t hold the bar in the air between reps or your back will tire and round. Rest the bar on the floor between reps. Set your lower back neutral before you Barbell Row the next rep.
Barbell Rows are easy to cheat. You can lift heavier weights by using your hips. But your upper-back should do most of the work. If your torso rises too far above horizontal, the weight is too heavy. Lower it to work your upper-back mostly, not your hips. -

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## Tags

bentoverrow, exerciseguide, yogi, rowing, backworkouts, gymtips, yogaformen, irishfitfam, hypertrophy, pullups, nutritiontips, physio, back, mobility, backworkout, flexibility, mobilitywod, bodybuilding, repost, deadlift, squat, yoga, pushpulllegs, backday, nutrition, fitness, workout, physicaltherapy, legday, pullday

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