Bent Over Barbell Rows
Description
Bent over barbell rows are one of the better back strength exercises. While the main focus is on the upper back, muscle recruitment is drawn from the entire body to stabilize and maintain an upright position. This is an excellent overall strength builder for the advanced trainee, however, due to the great deal of body awareness involved to complete each repetition, this movement is not recommended for beginners. Beginners should start with machines etc. and gradually make the appropriate progressions once more simplistic exercises are mastered.
The version described below has the trainee using a wide hand placement, which promotes the elbows to be elevated to a position just below the shoulders. The result of the elbow-to-shoulder position is greater muscle recruitment from the rhomboid muscle group. The result of the additional rhomboid recruitment may be pain relief because weakness in that particular area has been shown to commonly promote upper back complications, especially for those who spend long durations in a hunched over position at a computer desk.
Execution
- Once the barbell is appropriately loaded, grasp it using an overhand grip with hands positioned 4-6 inches wider than shoulder width.
- Lift barbell off rack and assume the set up position which has your knees slightly bent, buttocks pushed back, core tight to maintain spinal alignment, and your torso just higher than parallel with the ground.
- Exhale and retract shoulder blades upon movement initiation. Follow through by flexing arms and drawing barbell to a position just below your chest.
- Inhale and at a controlled speed, lower barbell back down to stating position.
- Repeat until desired number of repetitions are completed.
Variations
By performing bent over barbell rows using a palms up grip at shoulder width, you can maximize the recruitment of the biceps. With this version, the barbell should be drawn to the abdominal region.
V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.