Barbell Bent Over Row

The barbell bent over row, also just called the barbell row, primarily trains the latissimus dorsi (the lats) which are one of the main muscle groups in the back and trains the biceps as a secondary muscle.

The idea behind the barbell row is to make sure that it is your back muscles that are the main focus for lifting the weight. Alot of people in the gym try to lift weight that is too heavy for them and end up shifting the focus from the back muscles lifting in the movement to the biceps.

The barbell bent over row is an amazing exercise when executed correctly and can seriously give great gains to anyone who has not used this exercise before.

Barbell Bent Over Row

Equipment - Barbell bar and weights

Preparation - Hold bar with an over hand grip about shoulder width apart and your feet about shoulder width apart.

Movement - Stand in a bent forward position with your back straight holding the bar at arms length then pull the bar towards your waist before returning the bar back to your starting position.

Reps/Sets 8 to 12 reps for 4 sets

Below is a video showing the correct form for this barbell bent over row exercise

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Daily Calorie Intake

Many people fail in their desired aim in the gym for one main reason, they either do not eat enough or are eating too much because they do not know their daily calorie intake.

Before you start training you will know in your mind what your aim is to acheve. Your aim may be to lose those pesky rolls of fat and get buff or your aim may be to bulk up with muscle. Either way to achieve your desired results you need to know what your daily calorie intake is and just how many calories your body needs on a daily basis to achieve your goal.

Interestingly enough the formula of what your daily calorie intake should be is a very easy one, for those who wish to lose weight and cut up you take your body weight in pounds and times this by 12. For those wanting to maintain their body weight you need to take your body weight in pounds and times this by 14 and for those who wish to bulk up with muscle you need to take your body weight in pounds and times this by 18.

Example:

186 lbs X 12 = 2244 calories per day to lose weight and cut up
186 lbs X 14 = 2618 calories per day to maintain weight
186 lbs X 18 = 3366 calories per day to gain weight through muscle bulk

This may seem like a crude method but it does work and helps you to understand just what your daily calorie intake should be. You have to remember that your body needs energy to perform all the functions it carries out on a daily basis and what you also ask of it, if you do not feed your body how will it perform in the manner you want it to.