The barbell row is a very useful and effective exercise to gain strength and work all the muscles of the back. However, it is essential to know the technique and execute it correctly to get the most out of it and avoid injury. In this article we tell you how to do it.
Barbell Row Features
Barbell rowing is not an easy exercise. Or rather, it is difficult to do it correctly . Fitness experts claim that it is more complicated than the bench press, but they also admit that it is the best way to strengthen your back and prepare it for a more demanding exercise routine .
Muscles that work during exercise
It will be mainly the back muscles that work during this exercise , especially the latissimus dorsi, teres major and posterior deltoid. The rhomboids and trapezius will also work. In a secondary way, the flexor muscles of the arms (biceps brachii, brachialis anterior and supinator longus) will also be exposed to a strain.
How to incorporate it into a workout
As we have already said, the barbell row is used to work, above all, the muscles of the back, shoulders and arms. Ideally, combine it with pushing exercises to target the muscles opposite your back, back shoulders, and biceps. The dips or dips in parallel and the bench press are a good option because they train the chest area, triceps and front shoulders.
Profits
This exercise strengthens your upper back , allowing you to lift more weight and hold your squats better as you progress through your training. As the arms pull the weight up during the exercise, muscle is gained in the trunk, including the lower back and the hips .
Correctly execute the exercise
To perform the exercise correctly, you must stand with your knees slightly bent . Both feet and knees can be turned very slightly outward. The trunk has to lean forward and form a 45 degree angle with the legs. It is very important that the back is straight at all times.
From this position, you have to take the bar in pronation (with the palms of the hands down and without forcing the wrists, which have to be in a neutral position) and bring it from the starting position, a little below the knees, to the navel and vice versa. While performing this movement, it is the shoulders that move back and forth, never the back. You also do not have to move your hips at any time.
A very frequent mistake is to gain momentum and that the movements are very abrupt. This could damage some joints, especially the shoulder and elbow. Movement has to be fluid at all times. It is also very important to keep your back straight and your knees slightly bent at all times to avoid pain in the lower back.
Rowing machines, another option
There are people who find it very uncomfortable to work with a bar and prefer to use the machine. In this case there will be a lower number of joints and muscles involved . And, therefore, the work will focus on a specific area, the latissimus dorsi or the upper part of the back, depending on the position of the elbows when rowing. Of course, it will be possible to play with various types of grip and hand position.
All of this does not mean that machine rowing is worse than barbell rowing, because it always depends on the goal. If you have any questions, and to choose the most appropriate method, it is best to ask a professional.
