A powerhouse and notorious back exercise, accomplishing the perfect barbell row does have tremendous benefits.
However, as many compound exercise, form and technique assure you reap all the benefits with limiting or preventing future injuries.
What are some of the benefits you ask? Well, this monstrous exercise targets your back muscles mainly, such as your traps, lats, and arms.
The lift is effective on creating raw pull strength and should be part of your regimen if you want to get a huge strong back.
Below are some tips to help you perform the lift safely and effectively:
Barbell Row Tip #1: How to grip the barbell
Pretend it’s a reverse bench press, that’s the same width grip you should have.
Your hands should grip the bar with an overhand grip, allowing for the maximum transfers in strength. Remember to squeeze hard.
Barbell Row Tip #2: Your back posture
Keep your back flat, do not round it or try compensating by breaking parallel.
Remain with a strong, rigid back, your goal should be to keep your back parallel to the floor.
Lift your back higher will only target your traps, our goal is the entire back.
Barbell Row Tip #3: Head positioning
Your head should be neutral and follow your back. Keep your head down at the floor.
Start and stop position: the bar starts on the floor, pulling from a dead position, using your elbows when pulling the weight will force those back muscles to strengthen.
The bar ends once it has touched your chest, lower the weight to the floor and repeat.
Remember that the weight starts from the floor, then gets pulled towards you, touching your chest, back down again at a stop position on the floor.
Now what mistakes have you seen others do in the gym? Have they followed the simple principals and rules for use this important exercise? Share your thoughts.