The Barbell Row is one of the hardest back exercises but it’s also effective. However, it is also one of those exercises you want to make sure you really know how to do to avoid risking injury and pain.
One of the benefits of doing bent over barbell rows is that they can help you build awesome strength and improve your abilities in other exercises.
The other main benefit of the Barbell row is that it helps to build a lot of back muscles. You’re targeting the upper back, but your arms, hips, and lower back also contribute to this exercise.
- Your arms help to lift the barbell from the floor to your torso.
- You hips help you lift the barbell off the floor at the beginning of the movement
- Your lower back and legs help you remain stable during the exercise
How to do the Bent Over Barbell Row
- Place the barbell with sufficent weights over your feet and stand over its middle.
- Stand with your feet at shoulder width apart, bend your knees slightly, bend your back over straight, and grab the barbell with an overhand grip with both hands space a bit outside your legs on both sides of your body.
- Use your hips, arms and back to lift the barbell off the floor
- Keep your eyes on the floor slightly infront of you. Don’t keep your head up or straigh down.
- With your upper back, pull the barbell toward the place where your chest meets your stomach in one fluid movement.
- Lower the barbell back to the floor. Don’t keep it hanging in your arms, actually place it on the floor.
Barbell Row Tips
- This is a hard exercise to perform so don’t put too much weight until you get used to the technique
- Make sure to keep your back straight at all times and isolate the upper back throughout the workout.
- Don’t use your hips too much. You can make use of you hips only to lift the barbell from the floor, not to bring it to where your chest meets your stomach.
- Don’t use your knees. This is a back exercise. Make sure to keep the involvement of other muscle groups to a minimum.
- There’s no reason to puff out the chest to meet the barbell sooner. If you see that you continue to do it, you will have to forget about your pride and reduce some weight.
- If your lower back aches you should stop doing the barbell row. On your next workout use a lower weight.
In Conclusion
The Barbell Row is an excellent back exercise but one which you should make sure to do carefully, slowly, and with perfect technique. Don’t rush to pack on the weight for this exercise. Focus on building perfect form before you increase the weight. It will help you avoid injury.
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