Barbell Row: One of the last back exercises!

If you are a person who loves fitness, then you are definitely familiar with rowing. Rowing is a good way to train the back muscles. Whether it is mechanical, cable or dumbbell barbell, there are many kinds of rowing movements.

Why do barbell rows?

There are hundreds of rowing postures, and the barbell rowing is mainly to stimulate the development of 'strength'. If you increase the strength of the entire upper and middle back, you can also lift heavier and increase the weight when doing other rowing variations. Muscle stimulation will be more effective if used in other hypertrophy training that requires eccentric control.

Muscle groups trained by barbell rowing

Upper back

You must use your back muscles to pull the weight up and let the barbell touch your lower chest. This kind of training will also make your body more V-shaped, your latissimus dorsi, trapezius, and rhomboids. And many small muscle groups in the upper back will be trained.

Lower back

Your lower back must maintain a neutral and natural spine. In order to avoid damage to the intervertebral disc, gravity will make your back bend. In order to resist this gravity, your lower back will exert force at this time and be trained.

Abdomen

Your abdominal muscles will also help your lower back keep your spine neutral and stabilize your whole body's movements.

Buttocks and back of legs

The muscles in your butt and hamstrings help you lift the barbell off the ground, like a deadlift; they also help neutralize your spine, so different parts of your butt are trained at different times.

Arm

Your forearms will help you grip the bar; your biceps will help you pull the weight; and the long heads of your triceps will be trained as your elbows are pulled across your torso.

The barbell row is a multi-joint, full-body movement that can be trained with heavier compounds! Because there are many muscle groups involved in training, combining it with deadlifts will make your entire back muscles stronger and increase your strength.

Next we will introduce some small details of barbell rowing!

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Body posture: Bend your hips and bend your knees slightly. The angle between the trunk and the ground is about 40 degrees. Maintain the natural physiological curvature of the spine. Use the isometric contraction of the back of the legs, hips, lower back, and abdomen to maintain stability!

Stance width: Medium stance and hip width!

Grip: Wrap your thumb and four fingers around the barbell. The tighter your grip, the less likely it is for the barbell to shake. The tighter your grip, the more hand muscles will be recruited for training.

Grip width: about 20 cm wider than shoulder width!

Wrist: Keep your wrist neutral

Some people will bend their wrists to pull up the weight at the end of the movement. In this case, not only are the back muscles useless, but the wrist joints are easily injured!

Shoulder blades: Keep the shoulder blades pinched at the top, and slowly open the shoulder blades during playback

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Barbell path: is a line perpendicular to the ground

Imagine pulling with your elbows: Rowing is not a backhand biceps curl. Don’t just think about pulling it with your arms. Try to imagine that your elbows are carrying weight upwards, so that you can feel your back muscles exerting more force.

Peak of action: The barbell touches the lower chest, the elbows are behind the torso, and the torso should be kept as parallel to the ground as possible

Lower back safety: Barbell rowing can increase the strength and muscle mass of your back muscles, but only if you use the correct movements. If you use bad posture, it will destroy your lower back. Don't round your back when rowing, and don't arch your waist too much and overextend your lower back. Both situations can cause the intervertebral discs in your lower back to be squeezed, which can lead to injury over time.

Final tip: For novices learning barbell rowing, we recommend that they first master the basic hip hinge and the correct bent posture, and then try rowing movements. Before that, you can choose rowing movements with inclined plank support to help you find your back. Muscle feeling!