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.
The Barbell Bent-Over Paused Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: barbell.
Required Equipment
Barbell Bent-Over Paused Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Barbell Bent-Over Paused Row Variations and Alternatives
How to do the Barbell Bent-Over Paused Row
Start by standing with your feet shoulder-width apart and a barbell in front of you.
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.
Grasp the barbell with an overhand grip, hands just wider than shoulder-width apart.
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.
Pull the barbell towards your waist, retracting your shoulder blades and bending your elbows.
Pause for a moment at the top of the movement, squeezing your back muscles.
Slowly lower the barbell back to the starting position without letting it touch the ground.
Aim to keep your elbows close to your body throughout the exercise to maximize back muscle engagement.
Perform the exercise for the desired number of repetitions and sets, maintaining proper form and a controlled tempo.
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Barbell Bent-Over Paused Row FAQs
What muscles does the Barbell Bent-Over Paused Row work?
The Barbell Bent-Over Paused Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Barbell Bent-Over Paused Row?
Barbell.
Is the Barbell Bent-Over Paused Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Bent-Over Paused Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bent-Over Paused Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Incline Row, Barbell Lying Close-Grip Underhand Rack Row and Barbell Lying Rack Row.
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