The Barbell Row Exercise

Proper form is essential when performing this exercise. The barbell row is excellent for developing the main back muscle groups.

Man performing a barbell row

As you go about designing your upper body strength training workout routine, one exercise that you need to make sure you’re getting into place is the barbell row. The barbell row is one of the top strength building exercises that you can perform and is going to be ideal for anyone who wants to build up more lean muscle mass tissue.

The barbell row is going to target the back, lats, as well as the biceps, and even work the lower back to a very small degree as it contracts to keep you stabilized.

Let’s go over some of the main things that you’ll want to note about how to correctly perform barbell rows so that you can make sure you’re doing this move correctly.

How To Correctly Perform Barbell Rows

To perform the barbell row, you’ll want to start by putting the feet about shoulder width apart or slightly wider – whatever is most comfortable for you.

Once in that position, you’re then going to place a barbell down by your feet and bend over at the waist, until you’re at a 90 degree angle with the hips.

Reach the arms downwards until you’re able to grasp the barbell and then slowly begin to pull it upwards towards the body, thinking of squeezing the middle of the shoulder blades as you do so.

The most common hand position when doing barbell rows will be the overhand grip, however you should note that you can change this to an underhand grip for variation if you prefer.

Furthermore, your hands should also be about shoulder width apart or slightly wider if you really want to hit the back and lat muscles.

As you go about this exercise, the feet should stay stabilized at all times, helping ensure that you maintain your balance.

Common Errors To Avoid When Performing The Barbell Row

So now that you can see how to perform the barbell row, what errors must you avoid?

If you make a few slip-ups while performing this exercise you could definitely set yourself up for an injury over time that could potentially take you right out of your workout program.

1) Don't Allow The Weight to Touch the Ground

The very first error to avoid with the barbell row is to make sure that you don’t let the weight touch the ground between your reps.

Some people will make the mistake of allowing the weight to rest on the floor, essentially ‘breaking’ before they do their next rep *Avoid doing this*.

If you want to keep that maximum tension on the muscles at all times in order to see the greatest degree of training stress, you must make sure that you keep the barbell off the floor at all times.

2) Make Sure That You Never Jerk The Barbell Upwards

Doing so will likely have you coming up with the lower back as you do that, which will then place a great deal of strain on that lower back region.

Instead, keep the lower back completely flat and stationary, never moving it until you’re finished with the set.

So there you have the key facts to note about barbell rows. Make sure you add this to your workout program and ensure that you are executing it properly.

How to Perform The Barbell Row Correctly

The correct technique for using barbell rows is essential if you want to prevent injury. Make sure you are not lifting too heavy as this may compromise form and thus open yourself to injury.

Barbell Row Training Tips

Barbell used for barbells rows

The very initial quick tip for your barbell row is to be certain that you are placing it somewhere near the start of your workout session.

More Bodybuilding Tips

Tips for increasing bodyweightTips for Increasing Your Bodyweight

The first thing you need to do to raise your weight is to eat well. Consume more calories than you burn. Eating food, what contains more fat is good for people who are slim. One of the most sensible steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating 1 chicken breast for every meal then cook up two.

The best sources of lean proteinThe Best Sources of Protein

While the body can create several amino acids required for protein creation, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Your body needs good protein sources in order to build muscle. Lean protein sources are effective for those that work out frequently for the reason that it helps to build up your muscle tissues.

How to increase mass and bulkHow to Increase Bulk

As a rule expert bodybuilders exclaim “muscles are made in the kitchen“. What they propose is that without a appropriate bulking eating routine, you will suffer with poor results. There are a lot of advantages to bulking up. Additional muscle mass will be noticeable within a few weeks. Your self-esteem and force will enhance greatly.

Tips for increasing muscle growthHow to Gain Muscle Faster

While gaining muscle quickly in your arm muscles and chest seems like a big deal for creating a healthy physique, these muscles don’t do that much if you compare them to other key muscle groups. The other aspect of rapidly building muscle is correct nutrition. It has been stated that bodybuilding consists of 80 percent diet.

To create muscle and to do so quickly, the bodybuilder’s diet program must attain at least one-fourth of its calories from animal and vegetable protein.

Tips for performing the barbell curlThe Barbell Curl

The standing barbell curl may be perfomed to work the total bicep, working both the internal and external muscles. A decent starting point for a novice is three sets of 7 to 10 repetitions.

When you can carry out 8 repetitions try to get 10. Increase the weight when ten repetitions become straightforward, so 8 reps only are possible.

The dumbbell pullover exerciseThe Dumbbell Pullover Exercise

The dumbbell pullover is frequently considered a back exercise. The dumbbell pullover is one of those physical exercises that requires faultless form. That is, in order for this movement to be helpful, your form and method must be perfect. The dumbbell pullover when done correctly may also help expand your rib cage.

Tips For Building Muscle

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Comment Script

Change your grip
There are also other methods for performing barbell rows. Dorian Yates used a different method for griping the barbell. Instead of the traditional overhand grip he simply reversed the grip by using an underhand grip. By simply changing your grip like this you are able to use more weight, of course the same rules apply, the weight must be under full control at all times, correct form and the movement of the weight must be controlled. It's best to experiment with various grips when doing this as well.
Performing the barbell row like this will target the back muscles better as it allows more involvement of the traps and lower lats.
#1 - Lee - 04/05/2012 - 06:21
Be careful with this exercise
Great exercise, however for newbies to this exercise I would focus initially on form before using any kind of serious weight. Incorrect form with this exercise will open you up to all sorts of injuries.

Some suggest using a weight belt others say no way, so it can get confusing! I use a flexible belt when doing these, it helps when performing this exercise without restriction and also offers great support for the back muscles.
#2 - Thomas - 04/05/2012 - 06:22
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