Barbells 101 – Back
When it comes to barbells, there aren’t many exercises that you can perform to work your back muscles. In fact, there is really only one, the Barbell Row, but that doesn’t mean this exercise isn’t worth doing. In fact, barbell rows are an outstanding exercise to help you build and define your back muscles. To create some variation and focus on different areas of your back, we have added some examples of different grips and body positions.
So check it out, and add this simple, yet effective exercise to you next workout.
Tips for BARBELL BACK ROWS:
- DO NOT let your shoulders fall forward during a ROW exercise. Keep your shoulders in a neutral position with proper poster.
- BACK muscles are often weak or slightly elongated in many people; so you may need to physically and consciously make an effort to keep your shoulder blades slightly contracted (closer together) during your BACK exercises.
- Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.
- BACK exercises PULL resistance toward your body. As the weight, or resistance, moves away from your body DO NOT relax. This motion is called the negative or eccentric motion. Controlling the entire exercise is not only the safest way to perform the movement, but it will work the muscle group most effectively.
- DO NOT straighten or extend your arms completely during BACK exercises. Keep a slight bend in your elbow when completing each repetition.
- Overusing your biceps or arms is A COMMON MISTAKE during BACK exercises. Since your biceps help perform BACK exercises you might accidentally allow them to dominate the movement. Make sure you feel the exercise properly fatigue your BACK muscles, and not your arms.
Bent Over Row
Partial Upright Row
Palms Out Grip