Barbell Row

Barbell Row is a classic exercise that mainly targets the back muscles , especially the latissimus dorsi , rhomboids , and trapezius . This exercise helps to strengthen the upper body and improve general posture and stability.

Correct Execution and Technique

To perform a correct barbell row , follow these steps:

1. Stand with your feet shoulder-width apart and grab the bar with an overhand grip.
2. Bend your knees and lean forward slightly, with a neutral back and core engaged.
3. Exhale as you pull the bar up towards your stomach. Contract your shoulder blades at the top of the movement.
4. Controlledly lower the bar back to the starting position while keeping your back straight.

Common Errors

Avoid these common mistakes to maximize results and reduce the risk of injury:

• Round back: Keep your back neutral and straight throughout the movement to avoid injury to the lower back.
• Using momentum: Keep the movement controlled, without using your hips to assist with the lift.
• Wrong grip: Keep your elbows close to your body to focus on your back muscles.

Video: Barbell Row demonstrated by a female athlete

Alternative technique for the Barbell Row

Modifications and Variations

For beginners, you can use lighter weights and focus on technique. More experienced athletes can try the reverse grip (supinated grip) to involve more of the biceps, or use dumbbells to improve balance.

Repetitions and Sets

Aim for 3-4 sets of 8-12 repetitions to build strength in your back muscles. Gradually increase the weight as you get stronger.

Breathing technique

Inhale as you lower the bar, and exhale as you pull it up towards your body. This helps you maintain stability and improves performance.