How To Barbell Row
Weight lifting may be among the best form of exercise that produces long term and permanent results. When you hear about weights what comes to mind? Big bodies and gigantic muscles right? Athletes and bodybuilders? Well it’s not always necessarily the case. People will shy off from weight training due to the mentality that it requires a lot of energy and strength and as many say it’s “hard”. Remember, fitness can never be an instant one day thing. It’s a lifestyle that is created through consistency, effort and a good healthy diet. So lifting dumbbells for a day and calling it quits will not give you your target results. You always need to put in the work to see the results.
If you’re a newbie and have just started working out, don’t be intimidated to do weights. You may go to a fitness centre and see all the humped up body builders and think maybe you’re not strong enough or your body isn’t big enough or is too big but this are the kind of thoughts you should kick to the curb the moment you decide to take up a journey of fitness. A positive mentality is crucial when training. We know that training requires energy, and your body naturally can’t be in an energetic state when the state of your mind is negative when approaching training. So staying positive and keeping high spirits is something important at the start and throughout your training journey.
Most strength seekers go with the barbell row. It is a kind of lift that works muscles involved with the shoulders and the back. So if you’re aiming to improve your back mass, this is your friend. There are different variations you could do when performing the barbell row namely:
The standing bent-over barbell with overhand grip
Barbell rows works on the major muscles associated with the back i.e. the teres major muscles the latissimus dorsi, trapezius and the erector spinae muscles as pressure is exerted during lifting movement.
When holding the barbell in your hands and establishing a firm grip in all the variations, the forearm muscles are worked on.
The biceps, which are used as the pulling muscles when doing the standing bent-over barbell with overhand grip and underhand grip are worked on when you are bending your elbows as you lift the weights. You will definitely feel them contracting and relaxing.
The triceps are responsible for moving the upper arms towards the torso. While pulling up the weights, the abdominal muscles, the gluts and the hamstrings are also worked on in all variations.
All these help to provide the body with proper stability as you bend downwards and assume original position. The abdominal muscles are also worked on to improve the strength of the core in T-rows and standing bent-over barbells.
When doing barbell rows, you should always be careful to use the proper technique. A good number of people have suffered injuries especially of the lower back because of taking a completely wrong approach when performing barbell rows. First thing you should know is that you should train with the correct weights that are best suited for you. This is determined by your general muscle strength. Overpowering your muscles by lifting heavy weights plates before you have built up the required strength will only cause damage. If you find your muscles jerking off while doing the barbell lift then this should be an indicator that the weights you are using are probably too heavy.
This is how to do a safe and correct barbell row exercise:
- ·Before starting, you should select the weight plates but remember not to overweigh your muscles. After you have the proper weights load them to the barbell.
- ·The barbell should be on the floor when starting. You should assume an upright straight posture with the feet facing forward, keeping a relative distance between them and close to the bar. The distance kept between the feet should be almost the same as the shoulder width. Eyes should be aimed in front as if you are looking at something at a distance. This should be maintained throughout the exercise because looking down pushes the spine downwards which is not right.
- Now, start by bending downwards, with the spine straight, shoulders back, head up, eyes front, feet down and arms stretched. When gripping the bar, keep the palms upwards towards the ceiling. When you are viewed from the side, the back normally needs to be parallel to the ground. There are people who may experience difficulty in maintain this position especially when bringing the bar back down due to tight hamstrings which can cause problems.
·Lift the barbell while your back is straight and knees at a slightly titled angle. The bar needs to be positioned just slightly above the knees for dead lifts.
- Now move your fists towards your hips which completes the row. You should be exhaling while bringing the bar towards you and inhale on your way back down. A proper breathing cycle will assist to prevent shortness of breath.
- One you have completed your set, move back downwards and place the bar back on the ground.
- Repeat sets as instructed.
Once you have acquired the right technique for doing this exercise you will reap very awesome benefits from it due to the overall effect that barbell rows have on muscles. You will have big, toned and built arms, increased back mass, flexible and strong hamstring muscles, a strengthened core and the general health of the spine and its strength will be boosted. So this is definitely an exercise worth considering for a lean and fit body.