Build a Strong Back – The bent over row is the best movement for maximizing overall upper body pulling strength. It allows adding strength quickly.
Train for goals – With weight training, muscles exert force to overcome resistance with or without movement. Resistance can be in the form of free weights, weight machines, bodyweight or gravity. Bent-over rows utilize free weights and gravity as resistance with movement. With the body bent forward, pull a weighted barbell toward the torso while keeping elbows close to the body, think about brushing the rib cage and keeping a straight spine.
Improve stability – With all of the upper body benefits, it is easy to overlook the full body stabilization effect of the bent over row. The bent over row requires strength from the hands all the way down to the feet. The feet, legs, hips and core have to work just to maintain a stable position throughout the exercise. More muscles working means more calories burned, so by activating an array of muscles the barbell row turns into a fat-burning exercise as well.
Reinforce the hinge – The bent over row also teaches how to bend at the hips (as opposed to the waist) and maintain proper hip flexion. This is necessary to be able to safely and effectively execute proper form on any exercise that involves bending over. It also helps with day to day task that require bending and pulling
Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell or barbell, palms facing the body, holding them shoulder-width apart.
Bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace the abdominals and breathe in.
Lift the weight straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.
Lower the weight in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.