Proper Form During the Barbell Row
The bench press is probably the most popular place to be at the gym, but should it be? After all, there is a well-built man at the gym, it is unlikely that he has been using the bench press all day. No, he has most likely been doing the newest exercises that give him the most results for his time. That is why he is almost certainly doing the barbell row.
Why Do the Barbell Row?
For most people, they require a pretty good reason to change their workout routine Luckily, this exercise gives plenty!
- Improved Posture- The barbell row targets areas that are key to good posture; like the rhomboids, middle and lower traps, and the stabilizer muscles in the back and shoulders. It is important to match the strength between the chest and back, or the shoulders will quickly become hunched.
- Athletic Frame- When done correctly, the barbell row causes the upper back to thicken and become more muscular. This is essential to developing the classic "V"-shaped upper body.
- More All-Over Strength- Strong rhomboids can help prevent spinal rounding during the ever-popular deadlift and squat. This will allow for heavier loads during these exercises, and for them to be safely done without risking the safety of the back.
How To
Below is a step-by-step guide to doing the barbell row. These steps will ensure that it can be done as safely as possible and that there are no accidental injuries or strains on the wrong muscles.
- Start movement with the barbell still on the ground. This will provide an experience that is similar to the deadlift and give the body more overall strength.
- Mind your feet. If no attention is paid to them, the knees can easily cave in. The desired form is to imagine being about to jump, then stop before the feet leave the floor. That is the position that the feet should stay in through the barbell row.
- Walk the feet under the bar so that it runs horizontally across the center of the feet.
- Slightly bend the knees and push the hips backwards, as if using them to close a door, until the hands reach the bar. There should be a pleasant stretching feeling through the hamstrings and the chest should be lifted at a 45-degree angle.
- It may help to imagine balloons between your armpits, then do everything possible to pop the balloons. By squeezing inward, the lats will be activated the upper back will not be rounded.
- Start slowly by pulling the weight only an inch or two off of the ground, then letting it hang there for a moment.
- The elbows should be pulled toward the hips until the shoulder blades are squeezed together at the upper back. Stop.
- Lower the bar to the starting position while allowing the shoulders to move. There should be a sensation of them wrapping around the rib cage as the weight is lowered. This motion will grant more stability in the front of the shoulders and lessen the stress on the biceps.
- Repeat!
