How to do the BENT-OVER BARBELL ROW! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the bent over barbell row, also known as the barbell row or bent-over row.
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CC: This exercise is gonna target all parts of your back, with emphasis on your lats, traps, and rhomboids. Now there’s 2 different ways to perform this depending on which part of your back you wish to emphasize, and each one depends on how you grip the bar. Using a wide overhand grip slightly further than shoulder width will place more emphasis on your upper back and rear delts, while a narrow overhand grip within shoulder width will place more emphasis on your lats. Nonetheless, both utilize a very similar technique, so just choose the one best for you.
Once you’ve done that, it’s time to initiate the setup. First, grab the bar firmly in the palms of your hands with your thumbs wrapped around, then lift the weight up and take a few steps back, placing your feet just outside your hips with your toes pointed slightly outwards. From here, squeeze your glutes and puff out your chest to straighten out your posture, then hinge your hips back while slightly bending your knees without pushing them forward, to lower the barbell as far down as you can without rounding your back. As you do this, push your shoulder blades down away from your spine and protract your scapula to fully stretch out your lats.
The starting position should look something like this where your spine is neutral, your arms are fully extended, your scapula is protracted, your eyes are pointed down, and the bar is directly over your midfoot.
From here, there’s actually 2 ways to initiate the concentric. If you’re using a narrow grip, drive your elbows back and row the weight towards your hips, and if you’re using a wide grip, drive your elbows up and row the weight towards your chest. But in both variations, focus on lifting the weight all the way up to your torso by leading with your elbows and squeezing your shoulder blades together. Keep your eyes down, your shins vertical and your elbows tucked in, and drive the weight up by bringing your elbows above your body.
At the top, the bar should be in contact with your torso, your arms should be perpendicular, and your upper back should be slightly arched with your lower back neutral.
From here, begin the descent by protracting your scapula and pushing your shoulder blades apart, while keeping your back straight, your eyes down, and your elbows tucked by your side. Lower the weight down and just slightly forward by fully extending your arms and completely stretching out your lats, and get back into the starting position for the next rep.
To incorporate this into your routine, choose a moderate to heavy weight for 3-4 sets of anywhere from 8-15 reps.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #BarbellRow

[@MaxEuceda7]

Yes, I know I already did a tutorial on this, but it was my first ever video, and I didn't really like how it turned out. The original video was recorded in 30 fps and was the only video in my '2 Minute Tutorial' series that wasn't actually 2 minutes, therefore I didn't cover everything I wanted to. So, I rewrote the script, improved the quality, and remade the video! Hopefully you enjoy 😁

[@aady7564]

You're always looking out for your fans 🙌

[@aady7564]

Thanks for the other ❤️!

[@45detourdebrasettoi12]

You'r a muscular god 💪🏻

[@abhisekroy7835]

What the supinated grip do ? What's it's function in barbel bent over ?

[@Jeremiah1619]

Should I feel a stretch in me legs

[@JoeBased08]

This guy is much better than these other drawn out 10 minute videos

[@Twobirdsbreakingfree]

It's just that your attention span is getting shorter.

[@fahadashrafofficial]

@@Twobirdsbreakingfree no they just talk about random shiite

[@MaxEuceda7]

Thank you!

[@Twobirdsbreakingfree]

@@fahadashrafofficial that is true for some videos yes

[@asdfasdf-ob7mo]

@@fahadashrafofficial LUL

[@johnwayne7621]

I appreciate you sticking to the essential and important stuff and cutting out the 15min of jibber jabber every other youtuber shoves down your throat. Thank you Max!

[@zahink3036]

you’re killing it with these form videos man! the explanations are in depth and your visuals and editing look very professional

[@MaxEuceda7]

Thank you so much!

[@haid3r88]

You're officially the form master on YT now

[@zedetective]

Bros cake is immaculate

[@subbingcontent1980]

🗿

[@lincolnanderson9671]

I'm reading all these good job comments and positive comments then I see "Bros cake is immaculate."😂

[@peterk.2108]

Don’t…🤤

[@larrysizemore2891]

​its true tho lmaooo

[@ShakeYoBootay]

Fr it look eatable

[@KarimFatih]

I don't understand much of what you say, I look at how you do - so I am guided. Thanks for the illustrative schematic example. P.s. from Russia

[@MaxEuceda7]

Haha no problem bro 🤝

[@rickyrosette7220]

thank you man, it's nice to find these short video when I'm in the middle of a work out and I don't feel like my form is right, straight to the point and easy to follow. I'm a beginner btw so your video help a lot.

[@sungjin70]

I always hurt my lower back, is there something wrong?

[@obeysuccess]

You need to do planks, good mornings, etc to strengthen your lower back muscles and improve posture

[@manbeast222none4]

I always feel like my form is wrong when i do these, so i stopped doing them. I like this video because it gets straight to the point. No talking or breaking down what muscles it works and telling me how the muscles works...lol. most of us know that info...just get straight to the point! That's why I love your videos.

[@DannyGautama]

This guy is awesome. This is the best Barbell Row Tutorial.

[@eugenechelseafc89]

Athlean X would have made a 12 min video about this exercise which would put me to sleep. I well appreciate short and concise videos like these that don’t turn weight lifting into quantum science.

[@xoniye3573]

Exactly they make it sound so complicated that anyone who wishes to exercise will just overthink everything and stop exercises lol

[@OT1998GB]

Max your videos are to the point and provide everything needed in order to perform the exercises correctly. I'm grateful that you don't include a uselessly long intro and an annoying ending begging for likes and subs. Concise and produced really well!

[@artemisfowl127]

Please make more of these especially for barbell chest, tricep and bicep exercises. Love your content it keeps me motivated and always trying something new at the gym.

[@OrhanSural]

😢😢x😂😂😂🎉🎉🎉🎉🎉🎉🎉😢🎉🎉😂🎉😂🎉😂🎉😂😂😢😢😂😢😂😢😂🎉🎉😂😢😢😂🎉😢🎉😢😢🎉🎉😢🎉😢🎉😂😢😢😢🎉😢🎉😢😂🎉😂😢😂🎉😢🎉😂🎉😮🎉🎉😢😢😢🎉😂😢😢😢🎉😂😢😂🎉😢😢 1:14 🎉😢 1:14 🎉😮😢🎉

[@OrhanSural]

😊

[@TheOriginalBillyYO]

This is my first and favourite for back days

[@bartomiejzajac1864]

Your a true inspiration for me, I wish I was able to workout with you someday. That would be amazing. Keep up the great work. Greetings from Poland 🇵🇱.

[@MaxEuceda7]

I appreciate that!

[@A.M_vibes]

great video man, I was just looking this up the other day. everything was explained perfectly. only thing that confused me a little was the scapula part but ill practice this ty

[@MaxEuceda7]

Protracting your scapula just means pushing your shoulder blades apart. Retracting the scapula is when you squeeze them together

[@osiejwastaken8075]

I switched to a gym without a mirror by the racks, this was an absolute BLESSING

[@AlancRodriguez]

Best workout tutorial I’ve seen on KZbin

[@ice2002]

No BS & straight to the point!

[@unathimnisi9482]

I wish you were my personal trainer 😭 I'd definitely pay for you to train me...does that sound wrong 🤦🏾‍♀️😅 but yeah I'd pay for your services 👍🏽I LOVE YOUR TUTORIALS!

[@RedHex138]

Thank you for your videos! They're so quick and to-the-point, yet still give better detailed instructions than other videos!

[@d4rkplayz99]

GYAT

[@user-zj6iz1rl8d]

well that was exactly what i needed thanks saved me an hour

[@pillpopper7741]

I’ve been watching this each week for the past 2 years

[@somilgupta6666]

Holy crap this video is freaking amazing.

[@iamanidiotbut9616]

His voice is so calm and soothing man

[@IcyFrost200-eu8sr]

This video really helped me learn the proper technique! I realised ive not been bending down enough

[@WillyCHINA]

In the gym and needed a form check. This was not a movie length video. SUBBED

[@DrSandeepSs]

Wonderful said and described..bent up row..

[@bookface5566]

Its great to be a part of this amazing information packed channel, I was one of the first hundred subscribers😊, now its already 143 thousand.😨💪👍, More power to Max Euceda, keep it up mate!☺️

[@rablezezze6715]

Finally a real channel I can reference from without all those cringed awkward comedy segments, and loud over done personalities. I am learning so much from you from the few videos I've already seen! Your the bomb!!

[@johnpaulngwudo4464]

Very very important and informative, you just explained in 2 mins what others couldn't even explain in 20 minutes. I will like and subscribe to your KZbin channel

[@MagFan42]

The back view is amazing and inspiring!!!! Any tutorial on how you built such butt?

[@lulyhead]

Squat + hip thrust

[@ryloc7567]

I’m mesmerized

[@rea2667]

Thanks for making this video short and concise.

[@Dude5qq]

Shoutout to everyone trying to do a row

[@tiredduck5380]

Holy crap man thank you!!!! I REALLY struggle to feel different parts of my back working during a set and this tutorial actually helped me feel my upper back during the whole movement!

[@shaebazz1]

Loved the different camera angles to provide more details 👌

[@gi1727]

Quick to the point. Actually effective when I want to double check form before lift. Thank you!

[@alvg614]

Wow.... a quick, to the point, and informative video without any filler. Amazing video! Thanks for the content!

[@jovisilaphanh3138]

thanks i hurt my back trying this without learning the proper technique. gonna give it another go

[@Rogueskiller]

Simple, straight to the point, visually appealing and clear graphics. Have my sub!

[@Disabledheaux97]

Without a doubt the best explanation I’ve ever seen

[@3000ryu]

This exercise is amazing on the back. I tried it today and my whole back got a great workout. Way better then seated rows if you ask me.

[@kebab1317]

I love your tutorial videos. You just explain almost everytihng in two min. and this is very helpful

[@PH1LDO1]

Thankyou for not dragging this out for the ad revenue, Hero.

[@arahim637]

Thank you for this ! I got information I was looking for literally in 2 minutes that I couldn’t get from 10 min long videos ! Keep up the good work

[@mahinhasan4617]

Thank you Max, your videos helped me a lot. You're tutorials are just to the point, detailed, no bs. Top of that you explain functions and target areas of each exercise. Never seen anyone else do better than you! Really underrated!

[@livingweaponnightmare]

So glad to see this in 2 minutes

[@yuvrajsurana]

Thank you sir 🫸🏼🫷🏼 really appreciate your efforts

[@thecakeisalie8135]

love the quick and to the point videos. simple and easy to follow whilst being very informative

[@codingispower1816]

Thank God this is only 2 mins, that's all I have left before work!

[@thanosforever]

Hate videos like this, this is too perfect and nothing like the common person.

[@tessfranklin5649]

Amaaaazing tutorial! I was looking for an exercise demo to send my clients and this is it!

[@padho4416]

I had been searching for this kind of tutorials, which explain each body part movement. By search is over. Thanks for contribution ❤❤

[@Ddboyz465]

Amazing, straight to the point fitness content. Proper form, diagram arrows 👍🏼👍🏼 thank you

[@eitannatanzon9048]

Best trainer! Hands down. Thank you so much for this video!

[@cohengee]

this is so useful, thank you bro

[@archerjackson690]

Commenting just cause this was useful af

[@wateredpizza327]

He’s got the buns

[@paster462]

GYATT GET THEM GAINS

[@naveensehdev9973]

I like it how he gets right to point!

[@itz_dom.official]

Thank you sm. I've been over thinking but I have to remember different hand placement targets different back muscles. I appreciate u

[@wvb7119]

This is amazing hate all the waste in videos. This was no waste

[@Phyrofficial]

Oh damn im doing it wrong. Thanks for the video!

[@michaelmajor1909]

Thank you for such a simple explanation

[@melonz4011]

My shoulders would always get tired while I felt no activation in my back, all until I watched this video. Much appreciated!

[@samermazahreh]

Short, straight to the point no BS, great stuff, subscribed

[@user-ud6xw3js3r]

Quick and clear reminds me of Scott Herman fitness from 2010

[@gilbertoosuna-leon8460]

This guy is legit one of the best educators. I watched one of his nutrition videos (bulking related) and my gains evolved significantly. No bs, just relevant information with proper terminology

[@outlaw_80]

Good video.. When gripping the bar, I put my thumbs over the bar with the rest of my fingers think of my hands as hooks then really think of my lats pulling rather than my arms. This takes a lot of the biceps out of it. 💪💪

[@jaystart8783]

He is by far the best ... good nhave seen tremendous gain just by following him..

[@Reinindiereuse]

I don't need a 2 Minute Tutorial on Dumbell Rows. But i want one. Please.

[@MaxEuceda7]

I have a tutorial on the 'Single Arm Dumbbell Row' on my page! Check out my '2 Minute Tutorial' Playlist!

[@texaskot]

I want to also thank for informative no bs short titbit. Thank you!

[@ALI-be9iy]

Thanks...this is very helpful for newbie like me...before this i never feel my latss

[@redroofpigeon4595]

1 of my favourite exercises

[@builtdifferent3745]

your format is on point really appreciate I can not only learn from your demo, but also copy the setup etc into my Strong app

[@SirPeewee]

Do you believe alternating grips between sets would be a good idea?

[@parkashparkash3053]

Love these short explanatory videos. Appreciate it brother

[@tannerblount8316]

Thank you so much

[@drdhruvagulur]

2 minute gig is hella dope

[@Matt9311]

This helped a lot, wasn't really sure what the best way was to set up this exercise

[@michaelmeyers4950]

Very good instruction

[@freebird3293]

It’s nice that you just tell us exactly what to do. I’m glad you don’t show evidence and science as to why and that you don’t fill the video up with useless filler words and sayings

[@Joe-po9xn]

Get it dude! Ever thought of doing personal training or something similar? You'd probably be pretty good at it.

[@MaxEuceda7]

Yes, I'm working to get certified and then start doing online coaching!

[@Joe-po9xn]

@@MaxEuceda7 Nice! Is there any way we could talk about that one on one? I could use some pointers on routine, diet, that sort of thing if you'd be open to it. If you're too busy or not ok with that though, that's totally cool.

[@nicepic85]

Short and informative video without bullshit 👍 I like it!

[@aady7564]

Also which technique do you think makes a bigger definition/ bigger back altogether?

[@MaxEuceda7]

I prefer a narrow grip, where my hands are just slightly closer than shoulder width. It feels the most comfortable and really lets me keep my elbows tucked by my sides to get a great stretch and contraction on my lats. But at the end of the day, it just comes down to personal preference and which muscles you want to target!

[@aady7564]

Thanks, bro! I appreciate it! I am gonna keep this in mind for my next day at the gym.

[@chriskubond6314]

Great explanation. Love doing rows

[@headbangerbald1278]

Just subbed as you cut out all the bs and get straight to it. Thank you.

[@Ravanger95]

Thanks i can finnaly feel my back when doing this exercise

[@nenavega6641]

I just found you and I’m so glad I did. Thanks for all that detail and also the different angles.

[@nobshistoryengineering4421]

Well made, concise, and accurate.

[@sparkyoac6550]

Amazing video! Just one question, I try to follow exactly what you’re doing but most of my lower back is taking the pressure which hurts a bit. Any way to take that pressure off?

[@tmat2259]

Don’t move your body up in the movement like he does it puts all the weight on the lower back. I keep my upper body stationary as possible and focus on the back and try not to move.

[@greyorange3046]

I experienced this when i started , but eventually goes away once u get used to it

[@jmg9509]

@@greyorange3046 Thanks for this. I needed it because I'm just starting and I also feel quite a bit of pressure on my lower back. :')

[@ColdComrade]

Great tutorial can’t wait to try this and get strong at it. Thanks

[@bababeats1572]

this was surprisingly actually a really good video. thank you. keep it up

[@maoijaz9508]

Ahhh I wish I'd had seen this before I injured myself. Loveee your vidoes

[@bambi6542]

Amazing, incredibly descriptive

[@aasish0077]

Semma thala nee ❤

[@therickster8020]

Great vid as soon as I tried correct form I definitely had to lower the weight

[@aravindram1480]

Start to the point. No bullshit. Worth 2 minute