I Have Trouble Using Proper Form When I Do Barbell Rows

If you have trouble using proper form with barbell rows, you must reduce the weight to avoid injury. Modifications to your technique and practice with lighter weights will allow you to get more out of this exercise. Throwing heavy weights around with bad technique just gets you injured. Consult a health-care practitioner before beginning any strength-training program.

Muscles

The barbell row works your latissimus dorsi — the wide muscles of your back — and your biceps. The back of your shoulders and small muscles in your back provide assistance. Your lower back provides stability. Weakness in any one of these muscle groups can cause technical difficulty when performing the barbell row. Most of these muscles strengthen with the performance of the row, with the exception of your lower back.

Technique

When you reduce your training weight to work on your technique, reduce it as much as you need to, even if this means rowing a broomstick. Good exercise starts — and ends — with good technique. Plant your feet firmly on the ground and bend your knees slightly. Lean forward from 60 to 90 degrees, depending on your flexibility levels. Arch your back and keep your head in line with your spine. Grip the bar with your hands wider than your shoulders, but use whatever grip you are comfortable with.

Lower Back

If you still find your lower back giving you problems even with very lightly weight, add additional exercise to increase your lower-back strength. Hyperextensions can be done on a hyperextension bench. Lie facedown on the bench and hook your ankles under the supports. With your hips braced on the pad and your arms crossed on your chest, lean forward as far as you can, then arch back up until your torso is just above parallel to the ground. Perform three to five sets of 15 to 20 repetitions.

Dumbbell Rows

If you still have trouble with your technique, use a dumbbell. Brace one hand on a firm bench and hold a dumbbell in your working hand. With your feet firmly on the floor and shoulder-width apart, allow the dumbbell to hang straight down. Row the dumbbell up by pulling your elbow back until the dumbbell is at chest-level, then lower the weight under control. Perform three to five sets of eight to 12 repetitions for each side.