Enhance the Upper Back with the Barbell Row
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Is the Barbell Row
The Barbell Row is one of the best compound movements for building muscle in the Rhomboids, Latissimus Dorsi, Biceps, Erector Spinae (lower back), Forearms and Trapezius. In order to reduce the risk of injury, and achieve a balanced and strong body, we need to train these muscles which are located in our posterior chain.
The pulling movement of the Barbell Row helps us to increase strength in our posterior chain, which is why this exercise is a staple in many exercise programs for athletes, bodybuilders, powerlifters and for any fitness enthusiast.
How to Do a Barbell Row
Stance and width - First start by gripping the bar slightly outside shoulder width. Your feet should be about shoulder width apart or slightly wider depending on your preference. In order to keep the lower back neutral and to make life a bit easier, you can start with the barbell on the squat rack hooks/pins at around knee height instead of picking the barbell off the floor each time.
The hinge - First retract the shoulder blades together. Then, just like a Romanian Deadlift, you want to hinge at the hips first and sit the hips back until the bar is around mid shin level. Make sure to keep a neutral (flat) lower back the whole time while doing this.
Pulling - When pulling the weight, you want to pull in a somewhat diagonal motion such that you are rowing the barbell towards the hips. Your bar path will be diagonal instead of lifting it straight up, this helps you target the lats better instead of the upper traps. Remember to keep the lower back and upper back as flat as possible while having the chin tucked instead of looking up.
Try to keep the angle of your torso the same throughout the entire set. You want to do this movement for 6-15 repetitions. Feel free to use straps or a thumbless grips if you are feeling it too much in the forearms or if your grip cannot keep up with the strength of your back and the weight on the barbell.
Barbell Row Muscles
Many muscles are engaged during the Barbell Row. These muscles include:
Barbell Row Form
To achieve proper Barbell Row form, the two most important things are keeping neutral (flat) back and staying almost parallel to the ground. Pull the bar diagonally towards the hip region without ‘curling your wrists’. IF you can do all these things you have mastered this exercise.
Barbell Row Benefits
It trains many quintessential muscles we use for sports, daily activity, and general fitness. The Barbell Row also has massive carryover to almost any other exercise or physical activity you do as the muscles used in this exercise are some of the most used in the entire body on a daily basis.
Grow your lats, and upper back in general to build a phenomenal physique. The Barbell Row is recommended for both men and women and is more effective than many other back exercises because it allows you to use more total weight.
Huge carryover to other exercises such as Squats, conventional Deadlifts as well as athletic performance.
Builds a strong, durable lower back. The Barbell Row is a really good exercise if you cannot Deadlift with a flat lower back as it will strengthen those muscles and teach you how to keep a neutral lower back while getting used to a bent-over hinged position.
Amazing exercise for general fitness and strengthening the muscles of the lower back (i.e. the Erector Spinae).
Great alternative for those with minimal equipment (all you need is a barbell and some plates).
A staple movement in competitive powerlifting, weightlifting and crossfit as well as other strength sports.
Why Is the Barbell Row Useful
Rowing exercises, in general, are always a good idea as most of the activities we do in life involve pressing, pushing, or doing something in the front of the body. Rowing will balance out the upper body after movements like bench press and even texting.
Rarely do most people focus on the musculature in the back. These muscles, when properly trained, will help keep your joints and spine aligned, keeping you healthy and happy.
Barbell Row Variations
The Barbell Row has many variations that can be used in any weightlifting routine provided you have access to a barbell. With a few tweaks to the Barbell Row, the tension from the row will be altered and different muscles can be used. For example, to target the rear deltoids and traps, assume a wider grip and pull the bar to the sternum and not the hips.
Supinated (underhand) Barbell Row
Wide Grip Barbell Row
Reverse Grip Barbell Row
Barbell Upright Row
Reverse Grip Barbell Row
The reverse grip barbell row is a variation of the barbell row that primarily targets the muscles in your upper back and biceps. It is done by reversing the position of your hands on the bar.
Barbell Upright Row
The barbell upright row is an exercise where you stand straight, grip the bar narrower than your shoulders, and lift the bar towards your chin, keeping it close to your body, and making sure to lead the movement with your elbows.
Barbell Row Alternatives
T- Bar Row vs Barbell Row
The T- Bar row involves a separate handle attachment that is placed on one end of the bar while the other end is fixed in place in the corner of a room. Because the bar is now stabilized in the corner, balance during the row becomes less of a factor. If the goal of the exercise is to focus on hypertrophy of the upper back and Latissimus Dorsi, and not so much on improving balance and lower body strength, then the T- bar row is the optimal choice compared to the Barbell Row.
Dumbbell Row vs Barbell Row
Dumbbell Rows are very versatile and can be modified to accommodate most training goals and limitations. The main difference between the Barbell Row and the Dumbbell Row is the free range of motion that the dumbbell allows. With more freedom to move, the muscle contractions will be of a higher quality because the rowing motion can follow a more natural movement pattern, which involves rotation.
Although the bar does not allow for much rotation of the wrist, it does allow the left and right sides to work together. This enables the lifter to lift a heavier load than would be possible with both sides individually; the heavier loads will encourage more strength gains. If the goal is quality light reps, the Dumbbell Row is a great option. If the goal is to increase strength and the amount of weight one can lift, the Barbell Row is recommended.