Barbell rows are an effective mass builder for the back, especially for adding thickness and girth. They will also beef up your biceps. If you can row your bodyweight plus 50% of extra poundage, you can bet you’ll have big arms and a strong, thick back.
photo credit: Mike_el Madrileño
The execution of the barbell row is simple but does require some practice if you’re new to the movement. It also requires some degree of flexibility to avoid excessive swinging and use of momentum on the eccentric and contraction phase.
If you’re new to the movement, start light with just the bar to get the mechanics and proper technique. Lower back strain and joint-related injuries are common when starting with heavy weights. Use a 6-8 or 10-12 repetition range.
Steps to perform the bent over barbell row:
1) Load the barbell with weights and stand in front of the bar.
2) Bend forward at the hip until back is parallel or near parallel to the floor. The knees are also bent slightly. Maintain a flat back. Do not round the back.
3) Grasp the bar using an overhand grip 2-4 inches wider than shoulder-width apart.
4) With the bar held and arms fully extended and locked, slowly pull the bar upward to the lower part of the rib cage or upper abs area. Let the bar come up and touch the area. As you pull, avoid using excessive momentum or swinging your back excessively, especially when you’re using very heavy weights or weights exceeding your body weight. Look straight ahead. Do not lower your head.
5) Lower the bar slowly to starting position until arms are locked again. Your body should remain tight throughout the entire movement. This is one repetition.
6) Repeat until desired reps are completed.
Variations of the bent over barbell rows:
- dumbbell one arm rows
- dumbbell rows
- barbell rows with an underhand grip
- t-bar rows
- dumbbell bench rows
- barbell rows using a thumbless grip
Related posts:
- How to Perform Parallel Bar Dips I consider dips one of the top 4 mass builders because anyone can work their way up to using their body weight plus additional weights strapped onto a weight belt to pack on more chest, triceps, and shoulder mass. Dips are the equivalent of the upper body squat as it requires you to lift your [...]...
- How to Bench Press The bench press is the number one classic powerlift (the other two powerlifts are deadlift and squat) that targets the entire chest, triceps, and shoulders. It is a pushing compound lift that requires a sturdy olympic-grade bench (Refer to “Building a Strength Training Home Gym” article series for more info on olympic benches). The bench press [...]...
- How to Do a Pullup/Chinup The pullup and chinup is one of the best compound lifting exercise for building width and mass for the entire back. You’ll also build big biceps. Imagine being able to chin or pull with 150 lbs strapped to a weight belt for 5 reps or more? Would you have big biceps and a wide back [...]...
- Lazy but Effective Strength Training with an Olympic Barbell Set If a full home gym is too expensive, takes up too much space or you have a lack of space, consider purchasing a single 300 lbs olympic barbell set. The versatility with one weight set offers dozens of exercise variety to get in some quick workouts (see minimalist strength training for the busy professional) Pavel Tsatsouline’s [...]...
- How to Deadlift The deadlift is a full body compound weight lifting exercise that stresses over 80% of the body’s musculature. When done correctly, deadlifts add slabs and pounds of lean muscle mass to your body. It works the entire back, traps, forearms/grip, hamstrings, quads, biceps, and buttocks. You involve the major large muscle groups of the body (back [...]...
- How to Military Press The standing military press is one of the best functional barbell exercises anyone can perform. The lift is a full body movement that activates all muscles of the body. Be able to press at least your body weight or 50 lbs more than body weight and you’ll definitely sport big boulder shoulders with enough strength [...]...
- The Ultimate Dumbbell Training Guide: Dumbbell Exercises- Part 2 In the first article of “The Ultimate Dumbbell Training Guide,” we talked about the benefits of dumbbell training to achieving your fat loss and muscle building goals, so hopefully you’re convinced and made the decision to incorporate dumbbells into your workouts. In this article, you’ll be introduced to 8 main dumbbell exercises, when combined together, works [...]...
{ 1 trackback }
{ 0 comments… add one now }