A bent over row is a highly effective exercise that targets the middle region of the back. Due to its technical aspects, many people choose to use a machine or a T-Bar Row to replace it. However, the fundamentals are the same for all 3 machines so be sure to master this so you can change your training around when you want it to.
The first thing to note about a bent over row is the starting position. If you can master this stance and maintain it through your workout, it would definitely be very effective. Start with your legs at shoulder width apart, making sure that your knee is in line with your ankles. Push your hips back and bend your knees so that you can achieve this position. Next up, lower your back until it is 45 degrees forward. This is the place that you need to master.
Next up, lower yourself by bending your legs until you take hold of the barbell. The reason for using a barbell for this exercise is due to the lack of heavier weights in the gym using a dumbbell and the muscular change as it requires more of your forearm in order to hold the heavy dumbbell. The grip should be slightly wider than shoulder width apart. In regards to the grip, it is advised to hold the grip with an overhead grip rather than an underhand grip as it does not compromise the wrist if the weight is too heavy for you.
When you have the barbell ready, slowly extend your legs until it reaches the position I described above. Concentrate on pulling the barbell towards your navel, exhaling as you do so. Do not jerk to bring the barbell up or relax your muscles completely to drop the weight back down. This exercise is an exception where the concentric phrase is as important as the eccentric phase of the exercise. The concentric phrase works the posterior deltoids and the muscles that surround your spine whereas the eccentric phrase lengthens your Latimmus Doris for that v shape body like Superman. Similarly, lower your body by bending your legs to put the barbell back onto the floor.
Some keys to take notes for your bend over row are your back and your legs. Make sure you are bringing the barbell to your navel and not the other way around. Another thing to tell you the weights is too heavy is the fact that your legs are bending and flexing in order to jerk the weight back up, so look out for these two actions when you are doing the exercise.