All the exercises explained in this practical sheet tell you how to build up your back muscles. The muscles of the back are a difficult part to work. So how do you do the barbell rowing?
Which muscles are used when we do the barbell rowing?
The muscles used are: the large dorsal and large round, the deltoids, the back of the shoulder, the rhomboids and the trapezius.
The rowing at the bar allows to solicit mainly the thickness of the back and it is a good exercise of mass gain and for the muscular volume of the back muscles and the muscular development in general. This is not a weight training exercise for beginners because the forward bent over position can be risky for the lower back. Done correctly with good technique, this multi-joint exercise is an essential part of your training program in hypertrophy to build up your back muscles (see diagram for primary muscles worked) but also other parts of the body such as, arms, back of shoulders and balance muscles which are used for body sheathing. And slightly the ischios since you have to stay in the same position while holding the load.
When you work on your back muscles, you have two ways to work them: either in thickness or in width. This exercise allows you to develop the thickness of your back muscles.
How to do the exercise?
Position yourself in front of a loaded straight bar with your hands pronated and your feet shoulder-width apart. Keep your torso forward while keeping your back straight and your knees slightly bent, then grasp the bar with outstretched arms, pulling the bar to your lower abdomen. Then lower the bar in a slow, controlled movement back to the starting position. Your body should be at a 45 degree angle. Do not load too much weight and if you have never done the exercise before, try the bar empty at first to learn the movement.
CAUTION: This is an exercise that requires good technique to avoid injury to the lumbar spine. The back should always remain straight throughout the movement, at a 45 degree angle and the knees bent to protect the lower back. It is possible to use a more effective 90 degree angle for the exercise but this position should be avoided because of the danger it represents. It is also important to keep the neck in line with the body so as not to hyperextend the cervical vertebrae.
Tips
- Breathe in during the pull-up phase and breathe out during the lowering of the bar. Breathing is important in weight training
- The torso should remain balanced in a posture of about 45 degrees and the back straight.
- With each rise of the bar, please squeeze your shoulder blades and turn your shoulders back, chest out, rib cage open.
- You can use pull straps or hooks for a better grip and not to pull too much with the arms and isolate the back.
Variants
- You can vary the grip by doing a supine chest rowing.
- We can also use an EZ bar for a more comfortable grip.
- Possibility of replacing with dumbbell rowing against a bench.
- It can be varied by using convergent horizontal draft machines.
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