What Is the Barbell Row

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How-to Do Barbell Row

1. Align a barbell with your toes. Bend your knees slightly and bend over the barbell, keeping your back parallel to the floor. Hold the bar with an overhand grip.
2. Draw your shoulder blades back and down, keep your head in line with the body, then pull the bar to your upper waist. Hold.
3. Slowly return the bar until your arms are fully extended and your shoulders stretch slightly towards the floor.

Muscle Worked

Primary Muscle Groups

Biceps

The biceps are muscles that sit at the front or your upper arms between your elbows and shoulders

Traps

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Lats

Your latissimus dorsi, also called the "lats," help you to move your arms and keep your shoulders stable.

Middle Back

The middle back helps you rotate your torso

Upper Back

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Secondary Muscle Groups

Abs

"Abs" refers to your abdominal muscles, which sit at the front of your trunk between your ribcage and pelvis

Forearms

The forearms help you grip objects and move your hands, wrists and fingers

Lower Back

The low back helps stabilize your spinal column and connects your upper body to your pelvis.

Shoulders

Your shoulders are ball-and-socket joints which connect your arms to your torso

Pro Tips

• Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders to prevent injury and maximize muscle engagement.
• Control the Movement: Avoid using momentum. Focus on a slow, controlled lift and lower to effectively target the back muscles.
• Breathe Properly: Inhale as you lower the barbell and exhale as you lift it. Proper breathing supports muscle engagement and endurance.

Equipments

Barbell

A barbell is a long metal bar with space for weight plates on each end used for weightlifting

Benefits of Barbell Row

• Comprehensive Back Development: This exercise targets multiple muscles in the back, helping you build strength and achieve a well-rounded physique.
• Improved Posture: Strengthening your back muscles can enhance your posture, reducing the risk of back pain and improving your overall appearance.
• Increased Upper Body Strength: Barbell rows engage the biceps, shoulders, and core, contributing to overall upper body power and stability.
• Versatile and Effective: Barbell rows can be adapted to various fitness levels, making them accessible for everyone.

Variations

Barbell Shrugs— Exercise

What Is the Preacher Curl

What is a Barbell Shoulder Press?

What is a Barbell Spider Curl?

Alternatives

All About the Dumbbell Pullover

Alternating Incline Dumbbell Curl

Barbell Clean and Press

How to Do a Cross-Body Hammer Curl

View More

Warm Up & Cool Down

Warm Up

1. Start with some light cardio to get your blood flowing, followed by dynamic stretches like arm circles and torso twists to prepare your upper body.

Cool Down

1. After your workout, stretch your back and shoulders with static stretches. Hold each stretch for 20-30 seconds to help relax the muscles and improve flexibility.

FAQs