The barbell row exercise offers plenty of benefits, such as: Bigger and thicker back. The bent-over barbell row is excellent for making your back bigger and thicker, emphasizing your upper and mid-back. If the only back exercise you ever did was barbell rows, you could still build a thick, muscled back. Increased dynamic and static strength Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to The bent-over barbell row is one of the best muscle- and strength-building exercises as it allows you to lift more weights, unlike other rowing movements. The barbell bent-over row also puts stress on your forearms and biceps muscles, leading to a stronger, more comfortable grip. Performing barbell rows regularly also engages your core Seated Cable Rows. The seated cable row is a bent-over row alternative focusing on the upper back erector spinae muscles, middle trapezius, and lower trapezius for athletes, strong lifters, and bodybuilders of all skill levels. The difficulty level is easy, as it’s a machine alternative to the barbell row
Science Says: Best (and Worst) Back Exercises - The Barbell
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Execution. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat. Comments. Torso may be kept horizontal for strict execution. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility Let’s teach you the techniques and cues to help you master the bent-over row. This exercise is exceptional at building postural stability, back strength, and back hypertrophy (1). The bent-over row is an exercise in the “pull family,” a diverse, back and arm dominant movement pattern (for example, pull-downs, seated rows, pull-ups, etc) In his article, Inside the Muscles: Best Back and Biceps Exercises, author Bret Contreras looked at the muscle activation on several lifts, including bent-over barbell rows. Compared to the supinated grip, Bret found that there was slightly greater mean MVC for the mid-trap using a pronated grip with pounds ( vs. ) Benefits. |. Muscles Worked. |. Common Mistakes. |. FAQs. You won’t do much better than the barbell row when it comes to gaining back strength and Missing: wide grip Bent-Over Barbell Row. The bent-over row can add a lot of versatility to your training program. It can be performed with a traditional barbell, a hex bar, kettlebells, or dumbbells. For more efficient skill development, stick with one variation for at least several weeks before switching it up
Barbell Row: Muscles Worked, Proper Form
Bend your knees slightly and bend over at your hips with you back straight. Grasp the bar with an overhand grip slightly wider than shoulder-width. Pull the bar to your upper waist with your back muscles. Flex at the top, then slowly lower the bar straight back down until your arms are extended The barbell bent over row is an excellent exercise for working the muscles in the upper and middle back. Watch our Personal Trainer demonstrate how to do a b Missing: wide grip Repeat the wide-grip upright row for your desired number of repetitions. Tips. Focus on keeping your elbows higher than your forearms; Keep a controlled motion and avoid jerky movements. 6. Barbell Chest Supported Row. The chest-supported row exercise is an effective variation of the bent-over barbell row. As the name suggests, it’s Mostly, because in my routine, the row is used as the opposite movement to the bench press. I grip as wide as my bench press grip. But I also do dumbbell rows once a week, so doing barbell rows wider gives me two variations per week on the movement. I grip about as wide as my typical deadlift/clean/bench press The reverse-grip barbell row builds strength in the back, shoulders, arms, and core. Using a reverse grip places more emphasis on the upper-back muscles. Instructions. Stand with feet shoulder-width apart. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the bar hang straight down from your shoulders The barbell underhand-grip bent-over row is great for building your back (especially your latissimus dorsi) and elbow flexors, while strengthening your