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By Ken Gack on September 14th, 2008
Weightlifting Technique: How to Perform Barbell Rows
Barbell rows, also called bent over rows, are an effective exercise to build your lats (Latissimus Dorsi). Here is a short, concise description of this powerful exercise.
Muscles Exercised
Barbell rows, also called bent over rows are an effective compound exercise for your lats. As with other rowing exercises, barbell rows hammer your biceps as well.
Exercise Technique
- Barbell rows can be completed with a variety of hand grip positions, both overhand and underhand. The typical grip position is overhand with your hands slightly outside shoulder width.
- Place your feet outside shoulder width with your knees bent to aid in balance
- Bend at the waist until your upper body is nearly parallel to the floor. Keep your head up and your back flat.
- Lower the bar toward your feet. Relax your shoulders and lats extending the bar as low as it will go.
- Contract your lats pulling the bar back up in a smooth, controlled manner. Pull your elbows straight back, raising the bar to your waist.
- Keep your upper body stable; avoid raising it during the lift. Raising your upper body will allow you to use momentum to lift the weight, reducing the effectiveness of the exercise.
- Select a weight that you can perform all of your repetitions using proper technique. On your last 1-2 sets, your last repetitions should be very difficult.
Additional lat exercises you may want to try:
About the Author:
For more information about my strength training background and an index of other related articles I’ve written, you can visit the following link.
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