How to do barbell rows
Barbell
rows works the lats, middle traps, and
rhomboids. The key in performing this
exercise correctly is choosing a weight that
allows you to squeeze the shoulder blade back on
the positive phase of the movement, with
control. If you jerk the Barbell with your
body, your not performing an effective set,
meaning your muscles are not getting any
stronger no matter how much weight you're
hoisting.
Here
is how you would perform this exercise.
1.
Place your feet about shoulder width apart and
bend over and grab the bar over-handed a little
wider than shoulder width.
2.
Staying in the bent over position, bring the bar
to your upper abdomen (not to your chest) and
hold for a second.
3.
Keep your back straight and flexed and your head
up looking straight ahead. These are also
very good when done with dumbbells. Use a
flat bench to support both your left knee and
hand while you lift the dumbbell from the floor
with your right hand.
Don'ts
-Arch
your back
-Move
the shoulder excessively
-Swing
your body in an effort to hoist the weight.
Do's
-Keep
your abdominals tight and your back erect.
-Keep
your shoulder and torso down and parallel to the
floor.
