What Does A Barbell Row Work?

There are two variations of the row exercise when using a barbell. One variation, the bent-over row, primarily targets the mid-back and the latissimus dorsi. The second variation, the upright row, targets the lateral head of the deltoids. Before performing these exercises, seek professional assistance from a personal trainer. He can teach you how to perform these rows properly and safely.

Bent-Over Row Anatomy

The bent-over barbell row directly works the latissimus dorsi, lats for short, which are located from the mid-back out toward your ribs beneath your arm pits. These muscles are primarily used in the movements of shoulder adduction and internal rotation. Additionally, the lats also assist in the downward rotation and adduction of the scapula. Although not directly targeted, there are numerous other muscles that assist in performing the movement of the bent-over row exercise like: the posterior deltoids, the rhomboids, and the biceps.

Bent-Over Row Execution

To begin, grab a barbell that allows you to comfortably perform this exercise for three sets of 10 to 12 reps. Stand with your feet about hip-width apart, bend over, keep your back straight, and slightly bend the knees. Grab the bar about shoulder width apart with an overhand grip. Bring the bar up toward your belly button and then let it slowly return toward the ground. Allow the bar to go down far enough to feel a stretch on your arms and shoulders. Make sure you don't rock back and forth when performing the exercise and never lock out the knees.

Upright Row Anatomy

The upright barbell row primarily targets the lateral head of the deltoids. Commonly called delts for short, they consist of three heads: the lateral, posterior, and anterior. The lateral heads are located on the side of the shoulder. The lateral head of the deltoid participates in the abduction and flexion of the shoulder. Although not directly targeted, the middle and lower portions of the trapezius muscles, which are located at the spine between and just below the shoulder blades, assist in the upright row movement. The anterior deltoid head and the biceps also assist in the movement.

Upright Row Execution

To begin, stand with your feet shoulder-width apart. Grab the barbell with an overhand grip and slightly within shoulder width apart. Pull the barbell up to your neckline. Allow your elbows to flare out and your wrists to bend during the upward pull. Maintain an upright torso throughout the entire movement, which means do not bend over or rock back and forth. Keep control of the weight as you allow it to return toward the ground and your arms become fully extended downward. Choose a weight that allows you to comfortably perform this exercise for three sets of 10 to 12 reps.