In this lesson, you will learn how to perform barbell rows. The barbell row is a back exercise where you lean forward and pull a barbell up to your torso. This exercise is essentially the opposite of the barbell bench press.
If you want a strong upper body, the barbell row should definitely be part of your routine. Barbell rows especially develop the latissimus dorsi and are excellent for increasing the thickness of your upper back muscles.
Find more back exercises in weight training and bodybuilding programs.
Execution
- Stand with your feet about shoulder-width apart and keep your back straight.
- It is very important that you do not relax your lower back.
- You can slightly arch (hollow) your back, but rounding is not acceptable.
- To support your lower back, you can use a weightlifting belt.
- Bend forward at the hips while maintaining a straight back and grasp the barbell with an overhand grip.
- Your hands should be placed about 1.5 shoulder widths apart.
- Your upper body should remain almost parallel to the floor.
- Keep your knees slightly bent.
- Do not let your shoulders hang. Keep your shoulders pulled up and back throughout the exercise.
- Inhale before you lift the barbell from the floor.
- Your elbows, shoulders, and hands should be vertically aligned during the movement.
- Your head position affects your spine greatly.
- Looking down causes your back to round, which is harmful to your spinal discs.
- It is best to look straight ahead into a mirror to help keep your back straight.
- Lift the barbell until it touches your lower upper abdomen (just below the chest).
- Keep your shoulders high and exhale as you lift.
- Do not stand up while lifting; your legs and back should remain stable.
- Avoid looking at the barbell or the floor; keep your gaze forward.
- The movement should feel comfortable for your joints and you should feel your latissimus dorsi working.
- The upward motion should be slightly faster than the downward motion (approximately 2 seconds).
- Lower the barbell slowly without dropping your shoulders.
- The downward motion should be slightly slower than the upward motion.
- Inhale while lowering.
- Keep your shoulders, back, and legs still.
Advice
- Never let your back buckle or round.
- The most popular back exercises include the barbell row, chin-up, and barbell deadlift.
- Avoid this exercise if you have lower back problems.
- There are rowing machines that provide upper body support which may be safer.
- Stretch your shoulders, back, and arms between sets and exercises.
Suggestions
- One-Arm Dumbbell Row
- Hyperextensions
- Barbell Deadlift
- Seated Cable Row (Pulley Row)
- Wide-Grip Lat Pulldown
- Behind-the-Neck Pull-Up
- Straight-Arm Pulldown
- Dumbbell Shrug
