Barbell Paused Bent-Over Row
Expert Advice
Maintain a neutral spine and avoid rounding your back. Pause at the top of the movement to enhance muscle contraction in the back.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent.
- Bend forward at the waist while keeping your back straight.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Pull the bar towards your lower chest, squeezing your shoulder blades together.
- Pause and hold the contraction at the top.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Paused Bent-Over Row primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Shoulders30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Paused Bent-Over Row work?
Barbell Paused Bent-Over Row primarily targets the Lats, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Paused Bent-Over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Paused Bent-Over Row suitable for beginners?
Barbell Paused Bent-Over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
