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Barbell Row - Back Muscles
In this lesson you will learn how to do barbell rows.
The barbell row is a back exercise where you pull up a bar to your
horizontally aligned trunk.
This exercise is the opposite to the bench press, and if you want a
strong upper body,
the barbell row should definitely be part of your routine.
Barbell rows in particular develop the latissimus
dorsi and are very
good for the thickness of your upper back muscles. For more back exercises,
go to weight
training main.
Technical description: Barbell Row - Back Muscles
- Stand with your feet shoulder width apart and
keep your back straight.
It is very important that you don't relax your lower back.
You can slightly hollow your back, but rounding is not ok.
If you need a support for your lower back, use a weight lifting belt.
Bend forward and grasp the barbell with an overgrip while maintaining
a straight back.
After lifting the barbell, your upper body should be almost horizontal
and your knees should be slightly bent. Distance between hands: 1,5 shoulder
widths.
Don't let your shoulders hang.
Pull them up an during the entire exercise.
Inhale before you lift the barbell from the floor. Exhale when you lift
it.
Elbows, shoulders and hands are lined up vertically.
The head contributes a great part to the position of the spine.
If you bend your head down, you will automatically round your back,
which
is not good for your spinal disks.
I recommend you do your barbell rows in front of a mirror and look
straight forward to watch your movement. This way your spine is lined
up correctly.
- Lift the barbell until the
bar touches your chest and keep your shoulders high.
Exhale at the same time and don't stand up.
The legs and the back stay in the same position.
Don't look to the middle of the bar.
If you want to watch your movement, do this exercise in front of
a mirror
and look straight forward.
Lift the bar in a vertical line towards your shoulders or towards
your solar plexus.
The elbows "can" be slightly behind this line.
Just make sure the movement is comfortable for your joints and
you feel your back muscles.
The up motion is a bit faster than the down motion. ( approx. 2
seconds )
- Then move the bar back down without lowering the shoulders.
The down-motion should be slightly slower than the up-motion.
So don't let the weight fall.
Inhale at the same time and keep your shoulders, your back and your legs
still.
Trainer advice: Barbell Row - Back Muscles
- Never buckle.
- The most popular back exercises are the barbell
row, the chin up and the deadlift.
- Avoid this exercise if you have lower back problems.
There are rowing machines where you lower back is not stressed.
- Stretch your shoulders, your back and your arms
between sets and exercises.
Related instructions: Barbell Row - Back Muscles
Videos: Barbell Row - Back Muscles
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