Barbell Overhand Row

This is an instructional video to correctly demonstrate Barbell Overhand Row

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Lats, Trap, Rhomboids, Biceps and Posterior deltoids
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Place your feet at hip width apart and under the bar
  5. Bend the knees slightly and the hips should bend but the back should stay straight
  6. Grip the bar with an overhand grip at shoulder width apart
  7. Basically you are doing a deadlift to start but rather than go all the way vertical stop when the weight is clear. This is roughly 30 degrees from horizontal.
  8. Now you keep your body still throughout the exercise.
  9. Next pull the bar up to your abdominals by bending your elbows and drawing them up past your body. As you do so squeeze your shoulder blades together.
  10. Once at the top of the movement then control the weight back down until your elbows are straight and allow your shoulders to round slightly but keep your back straight.
  11. Next slowly lower the weight back down to the start position
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).