1. Back to Basics
To build back muscle mass with barbell rows you must have proper form. Barbell rows have a high potential for injury. Done correctly, you can increase your muscle mass in your upper back and add density to the lower back. The exercise can help you increase your strength in other lifts as well. You should practice the lift with just the barbell at first until you have mastered the form. For the first two weeks only use light weights.
2. Mental Muscle
Concentrate on isolating the back during barbell row exercises. Any swinging, jerking or momentum will throw the movement off and potentially injure the back. Stand with your feet a few inches apart. Some people feel more comfortable standing at a full shoulder's length apart. Everything will remain stationary throughout the movement except the movement of your arms. Keep the back straight. Look up at the top of the wall in front of you. Start with the weight hanging down to your shins. Lift the bar until it touches your stomach. Lower it back down with slow control to the starting position and back up again. If you do not consciously concentrate on using the back muscles, the energy will flow from your biceps. You will get no benefit. Be careful not to bring the barbell up to the chest to keep the movement from working the arms.
3. Protective Measures
You should perform the barbell row on a day when you do not have any other large body part lifts scheduled. Don't do rows on the same day as bench press, dead lift or squats. Warm up well with both cardio and a light weight set. Do most of your other exercises first in your workout session to ensure that you are warm. Stretch before, between and after the sets. Stretching also encourages lengthening of the muscles. You can stretch the lateral muscles by grabbing something solid and bending at the waist while pulling on the object. You can also grab a rope attached to an overhead cable while on your knees. Bend at the waist with a straight back and let the rope pull your straight arms. Don't even try barbell rows until you have mastered lat pull downs and dumbbell rows with heavy weight. Raise the weight gradually.
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