Barbell Rowing

Barbell rows or bent-over barbell rowing is a great exercise for developing the upper back or latissimus dorsi muscles. This exercise tends to add real thickness to the lat muscles, they are good when combined with chins which adds width to the upper back lat muscles. This popular exercise for the back is a multi-joint exercise which can also help develop the size of the biceps of the arms.

There are numerous forms of doing the same basic exercise; pulley rows, T-bar rowing and one arms rows. They are all basically the same except one arm rows helps lower the strain on the lower back when exercising.

How to do Barbell Rows:

Start with a light barbell, if this is your first time I suggest try using a broom handle until you become familiar with the movement as this exercise can strain the lower back. Stand with feet about shoulder width apart and gently bend over with knees unlocked and slightly bent. Grab the barbell with an overhand grip and a little wider than the width of your feet. Tighten the muscles of the abdomen during the exercise to help keep the back straight. Gently pull the bar upwards until it touches the abdomen area, the barbell should touch whichever part of the abdomen feels more comfortable for you!

As the bar is pulled upwards try to make sure elbows are back and not pointing outwards. When the bar touches the abdomen try to hold it for a split second before lowering it back to the starting position.

Barbell Rows Start:

Barbell Rows Midway:

NB: Remember to wear a training belt during the rowing exercise!!!

Breathing technique during Barbell rows.

Exhale as you pull the weight to the abdomen, inhale as you lower the barbell.

Barbell rows exercise tips:

Always try to look ahead rather than watching the barbell. Barbell rowing while looking towards the floor tends to involve the trapezius muscles more than the latissimus dorsi muscles of the back.

Always use a weight-lifting belt during any rowing movements.

The width of hand grip may be varied to suit preferences. For better results try changing hand grip position every so often.

Don't let the bar touch the floor after every rep as this will only pull on the lower back if you jerk the weight back up to start another rep. Try to keep each rep smooth and gentle.

Don't let your elbows point outwards during the barbell rowing as this places more stress on the rear shoulders muscles (posterior deltoids).

This exercise can be dangerous for lower back injuries it may be best left until you have been training for at least a few months!

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