Barbell row which muscle

You can either use the overhand grip, as described above, or you can use an underhand grip. Both styles have strengths and weaknesses. If you have front shoulder issues, you may find that the underhand grip, also known as the supinated grip, is a little easier. If not, work to master and own the overhand grip barbell row first. The supinated grip barbell row increases the involvement of the biceps, so your elbows wind up staying closer to your torso.

The overhand grip has more benefits, though, training your grip, rear delt, and upper back more aggressively. Pin rows in a rack can limit the range of motion, allowing you to work in a position that you can own, and taking some stress off your lower back.

This gives you a chance to work on row technique and make sure your body position is clean, while also using slightly heavier weights than you normally would. To do the dead stop pin row, simply set up a pair of pins at about knee height, or a little higher, and place the bar on the pins. Grasp the bar and get in good row position; make sure to brace your core and push your butt back.

Pull the bar off the pins and to your torso, just as you would when doing a regular barbell row, then lower back to the pins. Do 3 sets of 8 to 10 reps. The neutral grip of the hex bar is a great way to find the middle ground between the pronated and supinated grips.

To do hex bar rows, load a hex bar with weight, then position yourself inside of it. The inverted barbell row gives you a chance to focus on building a strong pull and it minimizes stress on your lower back stabilizers. The best part about the inverted row is you can easily change the degree of difficulty. Set the bar up higher in the rack to make it easier.

Set it up lower in the rack for greater challenge. To do the inverted barbell row, set up a barbell in a rack, and slide under it, then grab it with an overhand grip. In other back exercises such as the dumbbell row or lat pulldown, you have a bench or cable machine to help stabilize the movement. With the barbell row, your body can only rely on itself for stability.

This lack of stability forces your body to work even harder to maintain proper form throughout the exercise. While the barbell row is primarily a back exercise, it recruits muscles throughout the body for balance and stability.

Hours of sitting in chairs at work or while driving can cause you to underuse your lats and other back muscles. As a result, this can lead to slouching, pain, and tension in your shoulders and back. The barbell row can help to activate these under utilized muscles and reduce back pain or discomfort. With regular exercise, you will be standing upright with proper posture in no time. Step forward so that the barbell is over the middle portion of your feet.

Extend your arms straight down and keep your gaze focused a few feet in front of you. You should aim to complete sets of reps of the barbell row. As you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself.

I often see lifters flare out their elbows during the barbell row. Flaring out the elbows shifts excessive tension into your shoulders and lower back. Not only does this risk injury to these muscle groups, but it reduces potential gains by taking away tension from your mid-upper back. The barbell row involves pulling a barbell from arm's length into the upper abs in a bent-over position; joint movements occur at the shoulder blades, shoulders and elbows.

During the barbell row, the shoulder blades adduct, or retract, and the elbows flex, or bend. The shoulders move through transverse extension, which involves moving the upper arms out and away from the chest. The muscles responsible for these body movements are the muscles of the back and arms.

The barbell row works several muscles of the back, including the latissimus dorsi, rhomboids and traps. The latissimus dorsi are the largest back muscles; they attach to the humerus, or upper arm bone, wrap around to the back and fan out to the spine and down to the pelvic bone.

By Matt Kollat Last updated T It is very beneficial to learn how to do barbell rows the right way if you want to get fit in By doing barbell rows — a. You can use it to get big arms as well — this exercise works your biceps — but mainly it is one of the best back exercises. The bent over row can be performed with a barbell , dumbbells or, if you have some laying around at home or in the gym, kettlebells.

Being a compound exercise, the barbell rows works a range of muscles and therefore burn more calories than just doing barbell curls or machine isolation exercises. 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. For being such an excellent compound exercise, we included barbell rows in the our ultimate full body workout routine: it's one of the Big 5s, five exercise that can give you a whole body blast and quick gains.

Although barbell rows are probably the only exercise among the BIG 5 that doesn't involve you potentially crushing yourself under immense amount of weights, it is still advised to be extra cautious when you perform them. It you are using a barbell, secure the plates on both ends with fasteners and check your surrounding before you start pulling up the bar.

As always, probably the best way to avoid injury is to get a training buddy. They can keep an eye on you while you perform your sets. Not only that, but having someone to train with you is also a great way to keep you motivated and stay on track with your gym routine.