Exercise Comparison
Bent Over Barbell Row vs Upper Back Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Bent Over Barbell Row
Only in Upper Back Stretch
Instructions
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.
Upper Back Stretch
Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
Verdict
Both exercises target the middle back. Bent Over Barbell Row is a beginner exercise using barbell, while Upper Back Stretch is beginner and uses none. Choose Bent Over Barbell Row if you have access to barbell, or Upper Back Stretch if you prefer none.