Barbell Rowing For a Super Back
the barbell row and the pull-up are two movements that are known to be the aces of back training. In terms of back coordination building, the pull-up is more prominent, while the barbell row is the best in terms of back thickness and girth building.
After all, it mainly involves the latissimus dorsi, middle and lower rhomboids, middle back (rhomboids), rear deltoids, biceps (brachialis), forearms (brachioradialis), rotator cuff (infraspinatus, rhomboids and rhomboids), and sternocleidomastoid.
the barbell row is performed standing, with the torso leaning forward, so the following muscles are involved in the stabilising effect. Biceps, triceps (long head), erector spinae, hamstrings, gluteus maximus, adductors and abdominals (rectus abdominis, internal and external obliques). With barbell rowing involving muscles from the knees to the neck, there is no need to doubt the king of back movements.
In back training, many of the best will essentially spend half of their entire back workout performing the barbell row, so it's vital to get a good barbell row in order to build the ideal back muscle girth!
how to do the barbell row?
1. Place a barbell on the floor and choose a suitable official set weight, adding equal weight to both sides of the barbell. Do not put 20kg on one side and 15kg on the other, as this will not improve the movement and will lead to injury.
2. If this is your first time training, then choose a conservative weight that can be safely done for 8 to 12 reps. It is also acceptable to start with an empty bar. The barbell rowing movement is more like a reverse plank bench press.
2. Choose the appropriate weight and stand next to the barbell with your feet slightly wider than shoulder width apart. Keep your toes facing forward or slightly outward.
3. Prepare your stance by grasping this barbell with a square grip (palm down) with a grip slightly wider than shoulder-width. A wider grip will reduce the range of motion and shift the weight to the upper back rather than the entire back.
4. Prepare for the starting position of the row like a hard pull: Stand up straight with the barbell at mid-thigh. While keeping the feet stable and still, tilt the torso forward to a 45 degree angle; a slight bend in the knees is acceptable. Too much forward leaning will create too much torque on the lower back.
5. Some partners prefer to lean more, even with their backs parallel to the ground; this type of rowing is known as the overhang row. The overhead row is done explosively, with the barbell touching the ground after each movement. The traditional barbell row, however, ends each movement without the barbell touching the floor; this maintains tension in the upper body and forces the back to contract isometrically to stabilise the upper body.
6. With the upper body tilted at 45 degrees and the arms fully extended (but not hyperextended), begin the row by squeezing the latissimus dorsi and pulling the elbows up backwards.
7. Tighten your shoulder blades as you begin to pull up, the barbell will be closer to your body. Pull your weight up to your upper abdomen, or midway between your belly button and lower chest. 8.
8. The barbell does not need to touch the body to complete a movement; instead, concentrate on making sure the muscles are working, pulling the barbell as far as the shoulder and back muscles will allow. However, this is not an excuse to limit the range of motion or to use excessive body movements (swaying, etc.) to complete the movement.
9. At the highest point of the movement, after the back has gained a good sense of contraction, slowly lower the barbell back to the starting position with the arms fully extended. After completing the relative number of reps, return the barbell to the floor, rest and perform the next set. You may have to use body inertia as you increase the weight of the barbell, but try to maintain as strict a position as possible.
This movement can be done using pre-fatigue sets, decreases, rest-pause sets, supersets, triples, giants, halfway moves, forced sets or slow centrifuges.
the movements can be done in a variety of ways (e.g. Increasing the weight, number of sets or reps, shortening the rest period, improving the quality of the movement, etc.), but try to improve each workout.
Barbell rowing tips
1. Booster bands - if the grip on both hands is exhausted before the back and biceps, then a booster band can be used. Barbell rowing is a back and biceps exercise, not a grip exercise.
the focus of this movement is to work the latissimus dorsi, upper back and part of the core muscles.
2. Empty grip - some partners have found that when using an empty grip, they can increase the engagement of the latissimus dorsi and the entire back muscles, reduce the engagement of the arms, and accomplish greater weight. Try the thumb and other fingers together without a full grip.
3. Avoid borrowing - for each movement, control the pull up and lowering of the barbell. Do not allow borrowed force to bring the movement to completion unless some advanced technique is being done, such as forced sets. Avoid moving your body backwards during the pull up phase of the movement, otherwise the weight will shift from the latissimus dorsi to the lower back.
As one becomes more adept at the movement, feel free to start pulling the barbell explosively towards the body and lowering it slowly. Whichever rhythm of movement you choose, you should always control the up and down movement of the barbell.
4. Maintain a neutral lower back - by leaning your body forward at 45 degrees, your lower back will contract isometrically, keeping your body stable overall. It is very important to maintain a neutral lower back and not to overly counter arch as this will greatly increase the likelihood of injury.
One piece of advice i would give you is to tighten your core to prevent impact, as if you are about to get punched in the stomach. Keeping your core tight will ensure that your lower back does not end up in an unnatural or dangerous position.
what about changing your grip? We discussed the overhead row, where the back angle is more horizontal and the pull up can be explosive with each movement. Contrast the reverse grip, the opposite grip grip (using a hexagonal barbell) and the wider forward grip.
All of these grips stimulate the entire back, but the reverse grip puts more emphasis on the lower back and biceps, the opposite grip puts more emphasis on the middle back and the wider forward grip puts more emphasis on the upper back.
finally, there is no doubt that the barbell row is placed on back training days, but of course this is using traditional split training. If pushing and pulling movements are used as a training differentiator, adding the barbell row is a good option.