A barbell consists of a long metal bar usually 4 to 6 feet long, with various size weighted plates attached to the ends. Free weights and barbells are ideal for targeting specific muscle groups for increasing muscle size, strength and endurance. You should learn the proper techniques for lifting barbells because you can injure yourself quicker than when using resistance weight machines, which restrict your movements.
Arms
By using your arms to perform barbell rows, you target the biceps, triceps and forearm muscles. All three muscle groups become engaged when lifting barbells. The up-and-down motion of the rowing technique provides resistance to the front and back of your arms as well. Strong arms help you perform everyday tasks. By performing barbell rows, you'll sufficiently strengthen your arms to protect the more sensitive shoulder joints that also play a role in barbell rows and lifts.
Shoulders
Your shoulders are the most used joints in your body, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. At the same time, the joints can be the most unstable parts of your body. The scapula, clavicle and humerus bones make up your shoulders, whose movements are facilitated by two joints. The sensitive nature of the shoulder needs protection with strong, well-defined muscles to perform every day tasks. You need strong shoulders to anchor the bones, joints and ligaments that work so proficiently all day.
Back
The soft tissues in your back play an important role in preventing back pain. The muscles in your back must remain taut while doing the barbell rows to stabilize the weights and target your arms and shoulders. By maintaining a straight posture, you are strengthening your back muscles through classic isometrics. Isometrics involve muscle toning by squeezing a muscle and holding it for a period of time. Primary back muscles that are toned with barbell rows include the flexor muscles, which extend to your abdomen and the extensors that are involved in lifting.
Full Body
Barbell rows are an ideal weightlifting exercise, because in addition to targeting specific muscle groups, it serves as a full-body, integrated exercise that provides a lower-body workout at the same time as your upper body benefits, according to the American Council on Exercise. It's important to maintain a firm footing and brace your body with your legs and glutes to maintain lifting stability and prevent injury. While doing so, you engage your hamstrings, medius and minimus gluteal abductors and your quadriceps.
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