What is barbell rowing?

Grab the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again. There's one rep.

What does barbell rowing work?

The Barbell Row primarily develops the pulling muscles of the back, which include the latissimus dorsi, trapezius, rhomboids, posterior deltoids and other small muscles that act on the shoulder blades and shoulder joint. The lower-back muscles and biceps also play important roles in the exercise.

Is barbell row worth doing?

Key Takeaways. The barbell row is good for building the muscles in our hamstrings, glutes, and spinal erectors, making it a great assistance lift for the deadlift and a more relevant back lift for powerlifters.

Is barbell row same as t-bar row?

The t-bar row is an isolation movement that targets the latissimus dorsi, trapezius, posterior deltoids, and rhomboids. The barbell row is considered a compound pulling exercise, which actively targets the same back muscles, while passively targeting the hamstrings and erectors.

How do you perform barbell rows?

Hinge from your hips, and bend your hips and knees to lower your body toward the barbell. With an overhand grip, grab the barbell just outside of your knees. Engage your back muscles by rotating your arms outward, and push your feet into the ground to stand. While maintaining a neutral spine, hinge your hips back.

The Truth about Barbell Rows (AVOID MISTAKES!)

Where should you feel barbell rows?

The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.

Are rows better than pull-ups?

Rows work your latissimus dorsi more than pull-ups. Out of all of the row variations, the inverted row works your latissimus dorsi the most.

How heavy should I barbell row?

After practicing the barbell row for a few weeks, a beginner can expect to barbell row: 175–185 pounds as their 1-rep max. 160 pounds for 5 reps. 150 pounds for 8 reps.

How many barbell rows should I do?

Because it lends itself to training heavy, the bent-over barbell row is usually performed for sets of 6 to 12 reps, but it can be done for higher rep ranges to train the endurance of the lower back and core.

What muscles do barbell rows hit?

How many sets of rows should I do?

Do sets of 15 to 30 reps with moderate weight. If you can perform more than 30 reps with ease, the weight is too light. For best results, try to perform perfect reps to complete failure, with no more than 20-30 reps per set.

Do barbell rows work biceps?

As for muscles worked, barbell rows mainly work your lats and your biceps, as well as your rear delt (the back of the shoulder) and upper back muscles (the muscles around your spine at the base of your neck). It also works the hamstrings and your core (you have to stabilise yourself, after all).

Can rows replace chin ups?

Try Bent-Over Rows

Lat pulldowns are the best substitute for chinups — not only do they work the same muscle groups, but they also work them in the same plane.

What grip should I use for barbell rows?

How far should you bend over for barbell rows?

The Bent-Over Barbell Row is performed as follows:

Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Keep your elbows as close to your sides as possible.

How heavy is a barbell?

Standard barbells are 5 to 6 feet long and weigh between 15 to 25 lbs. Most regular barbells have a load capacity of 100 to 200 lbs. Again, the diameter can fluctuate which will determine the weight capacity it can handle.

Do rows work grip?

While it is a back exercise, the position of this exercise makes this a big compound, full-body exercise that trains the entire posterior chain, grip, forearms, and biceps. There are many variations of this exercise, but the basics remain the same.

What is a heavy row?

The weight is heavy, the palms are facing back (pronated), the torso is somewhere between 45 degrees and parallel with the floor (depending on how heavy the weight is), and all you're thinking about is pulling that bar, with force, up to your stomach while keeping your body stable.

Should you go heavy on dumbbell row?

If you're not doing dumbbell rows with the heaviest weight in the gym, you're missing out on everything this exercise has to offer. Failure to row with the heaviest possible weight both impedes your back development and limits how much you can bench. None of these outcomes is acceptable.

How do you do barbell upright rows?