Barbell row

Summary – The bent-over barbell row is primarily a back exercise, but works many other muscles as well, and can be considered a full-body movement. – The row can be used as an assistance exercise to strengthen weak points in specific lifts you want to improve. – Rowing with a barbell can be hard on the lower back, so it may be wise to consider alternatives. Bent-Over Barbell Row: How To Do It & Get Ripped When most people hear “back exercise,” they picture a pullup, pulldown, or other such vertical pulling motion. There’s nothing wrong with that, but rowing should be the priority in your back training. Rows train the scapular muscles (the ones that control your shoulder blades) to retract, and that helps fight the bad posture people develop from sitting and looking down at their iPhones. They balance out the effects of pushups and chest presses on the shoulders, and they build thickness throughout the back. Perhaps the greatest and most time-honored row of all is the bent-over barbell row. About as old as lifting itself, the bent-over row has you fighting to maintain a rigid torso in a hinged position while you pull the barbell to your belly. While it’s mainly used to build up the lats, rhomboids, and traps, the barbell row is really a full-body exercise, calling on the lower back, core, How To Do The Bent-Over Barbell Row loading... Step 1. Place a barbell on a rack set to hip level. (You can also Step 2. Draw your shoulder blades back and downward—think: “proud chest.” T...

The Barbell Row Barbell Row Basics The barbell row should find its way into every barbell-based training program at some point. Even when we train for whole-body strength, we still need to target important muscle groups and movements. The barbell row (sometimes called the bent over row) does that in a simple—but effective—pulling movement. The barbell row requires control through a big range of motion with an athletic posture, maintaining strong spinal extension throughout the movement. Pulling the bar in this way helps build a bigger, stronger back and complements the deadlift, bench, and squat. Muscles Worked The barbell row connects large amounts of muscle mass stabilizing your back (the deep back muscles) to a common compound movement (pulling something toward you). It challenges your balance since you have to do this while standing. Together, these elements are a recipe for a useful exercise. Many prime movers or agonist muscles of the barbell row are superficial back muscles—those connecting to the shoulder—involved in shoulder extension and shoulder retraction. These superficial back muscles include the lats, traps, and rhomboid muscles. The latissimus dorsi (“lats”) and trapezius (“traps”) muscles are the biggest muscles of the back but function to stabilize the shoulders and move the arms around the shoulder joint. As you pull the bar toward you, you extend your upper arm at the shoulder, one of the lats’ main functions. The rhomboids and traps work together to re...

The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts. • 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. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case o...

A barbell row is a type of Here’s what you need to know. What Is a Barbell Row? A barbell row is an upper-body The barbell row is a two-step move. You lift Barbell Row Muscles Worked The barbell row works your Agonist muscles, also called primer movers, are the major muscles that drive movement, while synergists are helpers that stabilize muscles during the movement. A barbell row works these prime movers: • Rhomboids: bands that stretch from your upper spine to your shoulder blade • Lats: large, V-shaped muscles on each side of your spine • Middle and lower traps: a muscle that extends down your neck, across your shoulders, and into your upper back • Posterior deltoid, the back shoulder muscle that attaches to your shoulder blade The barbell row also works these synergist muscles: • Biceps: thick muscle on top of your upper arms • Teres minor: muscles that stretch from the head of your shoulder to your shoulder blade • Brachialis: the elbow flexor • Brachioradialis: a muscle on your forearm • Erector spinae: a group of muscles on either side of your spine With Barbell Row Benefits The key benefit of any weightlifting exercise is that it builds muscle strength, but the barbell row helps your body in other ways. Trunk strength. The barbell row helps build Improves hip hinge. As the name suggests, part of the bent-over row is to hinge forward at the waist and hips. You do this after you’ve lifted a weight off the ground and you stay suspended forward as you lift the weight u...

A big back signals to the rest of your iron-lifting brothers and sisters that you know a thing or two about To make your next back day more productive, we’ve culled seven row variations for you to try. Some (maybe even all) of these variations may look familiar to you. Still, let this list serve as a reminder that there is no one best way to build your back (or any muscle). Don’t be afraid to change things up. Row Variations • • • • • • • Rack Row • Why Do It: The • How to Do It: Lay a barbell across the safety spotter arms of a power rack and load each side with • Exercise Tip: Make sure the rack is low enough so that you can get enough range of motion when performing a rep but not too low that it causes you to do a deadlift. • Sets and Reps: Four sets of six to eight reps. Video can’t be loaded because JavaScript is disabled: [Related: Do the Seal Row • Why Do It: The seal row is a supported row variation that you can do with a barbell, dumbbells, and even • How to Do It: Depending on the height of the training bench, you may need to place bumper plates under either end so your arms can extend without touching the floor. Place the weight under the bench and lay face down. Either grab the weights or have a partner hand them to you. Row the weights to your side until your arms pass your torso. • Exercise Tip: When setting up your position, be sure you give yourself enough room to fully extend your arms as you row the weight to your chest. • Sets and Reps: Three sets of eig...

The bent over row can be performed with a As for muscles worked, barbell rows mainly work your lats and your biceps, as well as your rear delt (the back of the shoulder) and upper back muscles (the muscles around your spine at the base of your neck). It also works the hamstrings and your core (you have to stabilise yourself, after all). It you are using a barbell, secure the plates on both ends with fasteners and check your surrounding before you start pulling up the bar. As always, probably the best way to avoid injury is to get a training buddy. They can keep an eye on you while you perform your sets. Not only that, but having someone to train with you is also a great way to keep you motivated and stay on track with your gym routine. And always, always warm up before exercising and make sure you don't push your muscles too much. Rest is equally as important as the exercise itself. • • • Join PureGym today | Low prices | Over 250 gyms across the UK | No contract Thinking about joining the gym? PureGym has over 250 units all across the UK and you won't need a contact either when you sign up – leave anytime if you change your mind. Students save even more on fixed term memberships: up to 30% off. Find your nearest gym by clicking on the button below. (Image credit: Future) How to do barbell rows To perform a standing barbell row, start off with your legs slightly more than shoulder width apart, barbell loaded (plates secured, surroundings checked) and resting on the floor i...

The barbell row, also known as the bent-over row, is one of the more popular compound lifts, and it’s commonly used in both strength training and bodybuilding programs. But most people don’t realize that powerlifters and bodybuilders do different variations of the barbell row. Even within bodybuilding, there are several different ways of doing them, with some designed to build a thicker back, some designed to build bigger biceps, and some designed to limit lower back stress. In strength training routines, the barbell row is an assistance lift for the deadlift, used to strengthen the hips and lower back. In bodybuilding routines, the barbell row builds muscle in the upper back, spinal erectors, and forearms. Both styles of barbell row can be useful; both are great lifts. We’ll teach you the pros and cons of each. The next thing to consider is how the barbell row compares against the dumbbell row and the t-bar row. Does the barbell row have any special advantages or disadvantages? Finally, we’ll teach you how to do the barbell row properly, in a way that’s great for gaining both muscle size and strength. • • • • • • • • • • • • • • • • • • • • • What is the Bent-Over Barbell Row? The bent-over barbell row is a There are several ways to do the barbell row, each with its own advantages and disadvantages. When training to gain muscle mass, most people will start in a hip hinge position and row the barbell to their stomachs, like so: The bent-over barbell row, ideal for bodybuil...

They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement into your Credit: Miljan Zivkovic / Shutterstock The barbell row is often considered one of the most fundamental exercises, right up there with the Big Three powerlifts — • How to Do the Barbell Row • Barbell Row Mistakes to Avoid • Benefits of the Barbell Row • Muscles Worked by the Barbell Row • Who Should Do the Barbell Row • How to Program the Barbell Row • Barbell Row Variations • Barbell Row Alternatives • Frequently Asked Questions The bent-over barbell row can be a very simple exercise to set up and perform. All you need is a barbell, some weight plates, and a floor. Accessories like lifting straps to support your grip strength or a lifting belt to provide additional lower back support aren’t always required. Master the exercise itself, and then consider adding equipment depending on your specific needs and requirements. Step 1 — Get Into the Starting Position Credit: Dusan Petkovic / Shutterstock Walk up to a loaded barbell and position your feet shoulder-width apart or slightly inside hip-width. The bar should be generally over the middle of your feet. If you are quite tall, you may be more comfortable with the bar positioned against your shins. Push your hips back and bend at the waist. Keep your back straight and your knees slightly bent. Hold the barbell with an...