The next in a series of guides by Stronglifts!
Proper Barbell Row form starts with the bar on the floor. Bend over and grab the bar with your palms facing down. Pull the bar against your lower chest while keep your torso horizontal. Return the bar to the floor on each rep. Barbell Row five sets of five every StrongLifts 5×5 workout A.
Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift.
To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs. Don’t hold the bar in the air between reps or your back will tire and round. Rest the bar on the floor between reps. Set your lower back neutral before you Barbell Row the next rep.
Barbell Rows are easy to cheat. You can lift heavier weights by using your hips. But your upper-back should do most of the work. If your torso rises too far above horizontal, the weight is too heavy. Lower it to work your upper-back mostly, not your hips. Barbell Rows aren’t Deadlifts.
This is the definitive guide to proper form on the Barbell Row. [ Read More ]