Barbell Row

An advanced level exercise, the barbell row targets the large muscles of the back while challenging the core muscles that are responsible for stabilizing the spine. Learn safe and effective methods to perform this exercise, along with common mistakes to watch for in your clients.

http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=12

Category:

Sports

Tags:

• ace
• barbell row
• Latissimus Dorsi
• Lats Rhomboids
• Erector Spinae
• Biceps
• fitness
• Arms
• Back
• Shoulders
• Full Body
• Integrated
• personal trainer
• personal training
• how to
• how to do a barbell row

[soundman420]

Every time I see these they are done differently. One website says to pull to your belly button, and use slight hip movement, another says to stay completely still at the hips and lift to your lower chest, another says every rep starts and ends with the weight on the ground and use very slight hip movement, and this video is saying to use underhand grips no hip movement and the weight never touches the floor. Any clarification on this?

[ACEfitness]

The most important thing about the bent-over barbell row is to use a weight that can be moved and controlled without sacrificing good form. When the bent-over row is performed without any hip movement then research from Stuart McGill demonstrates that it is an extremely effective core exercise as well as an exercise to strengthen the back. As far as taking the weight to the floor, that extra movement could create extra pressure on the back which raises the risk of an injury.

[ACEfitness]

The purpose of the underhand grip is to reduce strain on the elbow by keeping the radius and ulna bones in the forearms parallel as opposed to rotated over one another (when the palm is pronated the radius rotates over the ulna); it doesnt mean that the pronated grip is wrong, its just a different way to do the exercise that places extra strain on the muscles of the forearm.

[ESMR]

Very helpful, but isn't it better to play your hands further apart, as if doing a bench press?

[ACEfitness]

Not necessarily, in order to avoid shearing (lateral) forces through the elbow joint it is best to have a direct line of pull between the wrist, elbow and shoulder joints. If the hands are placed too much wider than the shoulders then the elbows will be placed in an awkward position which could eventually lead to an injury. -Pete McCall, Exercise Physiologist

[tuner24788]

Too many wrong videos on here trying to tell people the correct way to do it. This exercise is suppose to work the whole back, and whilst doing this exercise, isn't suppose to put strain on any other joint or muscle. Another thing people tell others to do is keep your back at a 90 degree angle. It's all over youtube. This is wrong. Your back should be kept at a 45 degree angle, I know because I have tried both with really good form. Smart video, thanks for posting it. I hope others see it!

[oahudallas]

I youtube'd SL 5x5 and found this video. Great quality and great instruction. Great job!

[kibetsu]

@cheater456 They do train your back just a bit diffrently. Check exrx.net barbell row theres quite nice explanation for different grips

[kibetsu]

@soundman420 Theres no single "correct" way its what muscle people target and their personal preference. Check exrx.net/WeightExercises/BackG­eneral/BBBentOverRow.html for how diffrent grips wide, narrow, underhand, overhand affect.

[cheater456]

CORRECT ME IF I'M WRONG, but this is yates rows isn't it? Barbell rows is when your palms are facing the other way. From the stuff i've read, yates rows don't train your back. 

[peterwyattmiddleton]

@ESMR It also good to think of the barbell row as an opposite bench press

[billt0626]

You are supposed to do 5 sets of 5

[BMunich16]

@multamp Facing overhand, you work your back and some biceps. Underhand, it puts more emphasis on your biceps and less on your back. Overhand is generally more common.

[multamp]

should your palms be facing front or towards you?

[roflex2]

@bigmac638 Because you can very easily get it wrong and there are many things you need to know.

[roflex2]

@ACEfitness It also puts your bicep in an at risk position, if you are lifting a very heavy weight you are more likely to injur your bicep. I personally use this position as it is more comfortable, but I think the bicep injury is far more likely than the elbow on.