Bent Over Two Arm Long Bar Row

What is Bent Over Two-Arm Long Bar Row? The bent over two-arm long bar row is a compound exercise that targets the muscles in the back, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise helps improve upper body strength, posture, and overall back muscle development.

Bent Over Two-Arm Long Bar Row Tutorial

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
2. Hinge at your hips and bend forward until your torso is almost parallel to the floor. Keep your back straight and core engaged. 3. Pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
3. Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
4. Repeat for the desired number of reps.

Common Mistakes

• Rounding the back: Keep your back flat throughout the exercise to prevent strain or injury.

• Using momentum: Avoid using momentum to lift the weight; focus on controlled movements. - Gripping the bar too wide: Use a grip that is slightly wider than shoulder-width for optimal muscle engagement.

Tips for Better Results

• Focus on squeezing your shoulder blades together at the top of the movement to engage the back muscles fully.

• Keep your core tight throughout the exercise to maintain stability and prevent lower back strain. - Use a weight that challenges you but allows you to maintain proper form.

Muscles Worked

• Primary muscles: Latissimus dorsi, rhomboids, trapezius - Secondary muscles: Biceps, forearms, rear deltoids