Ever since the world is experiencing the impact of a novel coronavirus in 2019, everyone has realized how important it is to lead a healthy and mentally fit life. And when we talk of a healthy life, one of the most significant factors is your healthy and fit body. Strong muscle is very important for a strong body. For muscle building, you should exercise daily. Some of the best muscle gaining exercises are squats, deadlifts, barbell row, and curls.
All of these exercises are great for building your core muscle strength. However, when working on your muscle building, you have to be very particular with the angles and efforts you are using. Thus, we are supposed to know how to perform all these exercises properly to not hurt ourselves instead of building a fit body.
One of the essential muscle-building exercises is the barbell row, which is specially performed to build a strong torso. . The barbell row is a prevalent exercise that helps develop your back, especially your mid and lower back. However, it is crucial to understand how important it is to concentrate and understand postures when focusing on muscle memory.
In this blog, you will get to know everything about barbell row exercising. Everything, right from what exactly is this exercise to do’s and don’ts. Thus, stay tuned and learn much more barbell row below:
What is Barbell Row Exercising?
Barbell Row is the exercise to build up their mid-back, lower back, and arms. It is beneficial in many ways. Usually, people fail to realize how important it is to have a solid and healthy back. Only after spending hours and hours sleeping on a wooden back, do they learn how crucial it is to have a strong back for a healthy life. That is why Barbell Row is beneficial for all those looking for a solid and fit masculine back.
How is Bent-Over beneficial?
The barbell row is beneficial in strengthening your mid and lower back, as you saw. They mainly focus on building the meat of your back. Bent-over barbell row and barbell upright row directly work on back muscle which is essential for preventing your shoulders from rolling forward if you are standing up and bulletproofing your shoulders. This is particularly helpful for all those who are much into weight lifting. It helps in maintaining your correct posture.
The barbell row is beneficial when you focus on scapular retraction that usually transpires when you are squeezing your shoulder blades. For your information, if you fail to perform this exercise in the proper manner and steps, you may severely hurt your shoulder health. It may also cause discomfort while performing push-ups and pull-ups. And, this is how bent-over barbell and barbell upright rows are beneficial for your back.
Step-by-step Guide to Barbell Row Form
Now that we have understood the benefits of barbell row form let us focus on barbell row form using the barbell. Please ensure that you are not using the lifting straps in the initial stage. The grip will let you set the row based on the weight. Thus, if you wear them, it will be beneficial to lift heavier row sets. Saying that you can strengthen your hold and grip during the performance of barbell upright row and ramp upsets.
Now let’s see the steps, follow the sequence while performing the steps.
Clutch the Bar and Position your Back
Follow the same position as the deadlifting. Position yourself for the barbell row in the ben-over posture. Place your hands wider in comparison to that you do in deadlifts. Ensure that your writing is placed in the alignment of your shoulder. You may remember it a bit distant from the shoulder alignment, as shown in the figure.
Layoff your elbow, release and set your knees in the dropping position, and align your back posture. Firmly lift the barbell from the floor and pivot (hang), making a 45-degree angle—the barbell is supposed to rest right to the fore of your thighs.
Launch the Row
While compressing your abs, firmly upright the row to your umbilical. Would you please ensure that you are supporting and directing the row with your elbows? Place your shoulder thrust in the downward direction and compress the blades of your shoulder. Ensure to squeeze them together on the crest of the motion. It will direct you to captivate the muscles of your thorax. Ensure that you are not using the weight that can drop your elbows and the chest.
Bend the back in an aligned position and lower down the weight
Once you have held the bent-over barbell row for almost a pair of beats on the crest (top), slowly and steadily reduce the weight. Do not haste to leave the weight, have a soft control. Don’t be too slow leaving the row and returning to the point of departure. Make sure that you are not allowing the row to drop right in front of your thighs.
Common Mistake that Leads to Injuries
Learning the step-by-step guide is not the only consideration factor, the performer must also know what all mistakes they need to avoid. These mistakes can cause you an injury, so be very cautious and avoid the mistakes.
Avoid posturing at a 45-degree angle or more than that. If you find that the angle is inaccurate, either you are lifting too heavy or not maintaining a tight core, start with developing a stronger core. For firm support, you can use a back supporting plate.
Incorrect neck position
Your positioning of the neck matters a lot. You have to be precise while lifting or dropping the barbell. If you are looking in the wrong direction, it can directly affect your back, and you may hurt yourself. Maintain the alignment of your neck with your back. Ensure that the alignment is straight before lifting or dropping the barbell.
Go round your back
If you go round your back, it can badly hurt your back, and that can lead to a severe injury. For this, start with light weights so that you know how exactly to maintain the positioning of the back. Gradually go for higher weight.
Which Muscles are benefited by the Bent-Over Barbell Row?
Bent-over barbell row has many benefits, as we saw. When you are working so hard to build your muscles, you should know which muscles benefit from performing barbell upright rows regularly. We are listing down the entire chart of muscles that are helped from the exercise.
Your shoulder blades are referred to as Scapula. They are strengthened as you contract them every time you lift and hold the row. They let you squeeze down your back muscle while eventually growing and building stronger. If you have ever noticed, they are continuously occupied during the entire squeezing and relaxing process of bent-over barbell row.
Dorsi – Back
The triangular muscle that is covering your whole back is called the Lats. If you are a weight lifter or practicing weight lifting exercise, your back should be firm and sturdy to bear the heavy loadings. It is crucial to maintain a strong posture, thus your back plays a significant role, and barbell rows are beneficial for the back.
Lower Back – The Spinal Erector
After practicing regularly, the spinal erectors are strengthened and stabilized to perform bent-over exercises. The strengthened lower back is significant, especially when you have to hold load-bearing weight. It directly works on the lower back as it tests the ability and its strength.
This is how a barbell row is beneficial to your shoulder blades, mid, and lower back.
Professional Tips for Bent-Over Barbell Row
Here are some of the primary and significant tips, usually shared by a professional trainer for all those who are about to perform the exercise. Barbell row form is easy and beneficial only when you are forming it correctly.
Thus, if you are about to perform the exercise soon, please follow these tips while performing it.
Pause at the Crest
For building the right and strong posture, ensure to connect the bar with your sternum. Take a pause when you connect and firmly compress the blades of your shoulder together at the crest (top) of your every repetition. Usually, you will be told that if you cannot hold back on the top of every rep, you are using the wrong weight. Whereas it is about the posture and the methods you are applying, be very particular while performing the exercise.
Focus on the Elbows
While you are about to form the barbell row, lean a bit forwards, having the bar in your hands and focus and target on pulling back your elbows. While stretching back the elbows, ensure that you are not pulling up the bar. Suppose you are maintaining all these steps correctly. In that case, this will hold all your muscles tight and highly operate on your lats.
Mention the Right Postures
It is highly recommended to follow the right angles and postures for barbell row form. If you are not maintaining the proper posture at the right angles, you may hurt yourself, and it may cause damage or injury to your back and shoulder. Thus, please follow the step-by-step guide. And, to be noted, in the initial days from the barbell row, in the presence of a professional to avoid any mishap or injury.
The Bottom Line
The barbell row is a fundamental exercise you can perform for strengthening and building your shoulder and back. Please ensure you have read this blog and follow every single step in the same sequence. It is advisable to train yourself in the presence of a professional trainer in the beginning days to avoid any injury or mishap.
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