Barbell rows build strength, endurance and stability in the back muscles that retract the scapulas. This important exercise helps develop a balance between the muscles that pull the shoulders blades back and the chest muscles, which pull the shoulders forward. Correct strength balances are required for proper upper body posture, optimum function and injury prevention.
Anatomy
The muscles worked by rowing exercises include the rhomboid major, rhomboid minor, middle aspect of the trapezius and lower aspect of the trapezius. These major muscles are located in the upper and middle back. They attach the thoracic spine to the shoulder blades. When contracted, they pull the shoulder blades toward each other in a motion called retraction. Proper motion and function of the scapulas is imperative in upper body posture and movement.
Technique
Proper technique is essential to prevent injury and achieve maximum results. Start in a standing position while gripping the barbell with your palms facing you. Keep your back straight and bend forward with your hips and knees. Let the barbell hang down but not touch the floor. Exhale and pull your shoulder blades toward each other. Continue pulling the bar toward the lower part of your ribcage. Inhale while lowering the weight to the starting position. Maintain your spine and neck in a straight line to prevent injury.
Substitutes
Barbell rows are performed in a bent forward position. If you experience low back pain or lack flexibility in your lower back and hamstring, utilize a different exercise that works the same muscles. Viable substitutes for barbell rows include dumbbell rows, T-bar rows, seated pulley cable rows and weight machine rows.These exercises work the exact muscles as barbell rows and place less stress on the lumbar spine and hamstrings.
Precautions
Beginners should check with a medical professional before starting an exercise program. If an exercise doesn't feel right or elicits symptoms, skip that lift and proceed to another. Start at your own level and increase in gradual increments. If you are new to weight training, ask an experienced trainer for advice and assistance in developing a routine that will help you achieve your training objectives.
Program
The number of sets and reps you perform will depend on your training goals. The best strategy for beginners is to use light weight for 10 to 12 repetitions and concentrate on familiarizing your body with proper technique and feel of the exercise. To build strength, implement a program of higher weights and lower reps. If your training objective is to tone the muscles, then utilize light to moderate weights for 12 to 20 repetitions. Allow your body ample rest between workouts to give your muscles an opportunity to recovery and grow.
References
- Fitstep: Anatomy of the Back Muscles
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Dinosaur Training: Lost Secrets of Strength and Development"; Brooks D. Kubik; 1996
- Bodybuilding.com: Bent Over Barbell Rows
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