How To Do Barbell Row
Barbell Row Exercise
Barbell row is an excellent compound movement for the entire back, specifically targeting the lats, rhomboids, and trapezius muscles.
This is a great movement to start any back workout out with and will help build a strong, thick and defined upper and middle back.
Barbell Row How To
- Grab a barbell with pronated grip (palms facing down), shoulder width apart.
- Bend forward 45 degrees with the barbell hanging in front of the body. Do not perform this exercise if you have back problems.
- Keep the back straight with a neutral spine, ensuring your chest is up.
- Retract the shoulder blades and row towards the upper abdomen and exhale.
- Lower the weight back to starting position and then repeat.
Form and Technique
Squeeze the back muscles at the top of the movement for a brief second.
Also avoid pulling with the biceps by using a thumbless grip to improve the mind-muscle connection.
Avoid rounding the back or jerking the weight up.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps