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Barbell Row

Description

The row is an upper body exercise that builds strength in the upper back, mid back, and arms. The lower back and hips help stabilize the movement.

Primary Muscles Involved

• Latissimus Dorsi
• Trapezius
• Erector Spinae
• Rear Deltoids
• Biceps

Procedure

In the following video, take note of the two main segments of the exercise: Stance, Pull.

1. Stance -- Pay attention to your foot placement, back angle, and grip placement.
   • Your feet should be underneath the bar, which should nearly touch the shin, pointed about 15 degrees out.
   • Your back should be straight, not bent out or arched in, and your neck should follow.
   • Grip the bar a little wider than shoulder-width with palms facing back.
2. Pull -- Keep your back horizontal and straight. Pull the bar to your chest, not your chest to the bar, then set it back down.

Variations

Most variations of barbell row do not involve the stabilizing muscles in the hips or lower back, putting most of the strain on the upper back. If you have a weak or injured lower back, these are still effective at building strength in the upper back.

Dumbbell Row

This isolates the movement to one side of the body at the time. The back position and arm movement is identical. Only the stance changes.

Machine Row

This is done seated either at a machine or cable. The back should remain upright the entire time, and the pulling should be done solely with the arms and upper back.