Barbell rows are one of the most effective exercises for the large muscles of the back including the latissimus dorsi and the trapezius. Barbell rows also have the added benefit of improving posture, as they employ the postural muscles the posterior deltoids and the rhomboids. Jessica Matthews, M.S., adds that because barbell rows are free weight exercises, they utilize more stabilizer muscles, which provides the added benefits of burning more calories and building more muscle mass overall.
Latissimus Dorsi
The latissimus dorsi muscle is one of the primary muscles involved in the barbell row. This large muscle stretches all the way from the top of the arm to the pelvis and its chief function is to pull the arms back in the rowing action. The main benefit barbell rows offer the latissimus dorsi is postural; a strong latissimus dorsi helps to maintain an erect posture and helps to keep the shoulders from slouching forward.
Posterior Deltoids
Barbell rows also involve the posterior deltoids -- the muscles at the back of the shoulder. Although much smaller than the latissimus dorsi, these muscles are also deeply involved in posture, and the barbell rows help these muscles to maintain the position of the shoulders. Paul Sorace, M.S., explains that free weight exercises like barbell rows provide additional benefits to the posterior deltoids in the area of balance, stabilization, muscle coordination, and muscle control.
Rhomboids
Located between the shoulder blades, the rhomboids are one of the most important postural muscles. Weak rhomboids create the slumped forward, round shouldered appearance indicative of poor posture. The squeezing action of the shoulder blades that occurs at the top of the upward phase of the barbell row exercise especially helps to develop these important muscles and maintain proper posture.
Warning
The barbell row is an advanced exercise that requires correct technique in order to avoid injury. One of the most common errors in performing this exercise is to stick the buttocks out while doing the lift; however this action places excessive strain on the lower back. It is vital to engage the abdominal muscles as you pull the barbell in the rowing action to maintain a neutral spine position for the duration of the exercise.
References
- American Council on Exercise: Barbell Bent-Over Row
- American Council on Exercise: When Strength Training, is it Better to use Machines or Free Weights?; Jessica Matthews, M.S.; October 2009
- Inner Body: Human Muscular System Picture (Back View)
- ACSM Certified News: Free Weights and Machines; Paul Sorace, M.S.; April 2005
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