Barbell rows are a great exercise for building a strong back, but it's important to use proper form to avoid injury and get the most out of the exercise. In this article, we'll go over the correct barbell row form step-by-step to help you perform this exercise safely and effectively.
Step 1: Setup
Start by standing with your feet shoulder-width apart and the barbell on the ground in front of you. Bend your knees and hinge forward at the hips to grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Your palms should be facing down.
Step 2: Lift the Bar
With your back straight and your core engaged, lift the bar off the ground by standing up. Keep the bar close to your body and your arms straight as you lift.
Step 3: Set Your Stance
Once you have lifted the bar, stand up tall and set your stance. Your feet should be shoulder-width apart, and your knees should be slightly bent.
Step 4: Begin the Row
Bend forward at the hips with a straight back until your upper body is at a 45-degree angle to the ground. Keep your eyes focused on a spot on the floor to maintain a neutral spine. This is your starting position.
To begin the row, pull the bar up towards your chest, keeping your elbows close to your body. The bar should touch your lower chest or upper abdomen. Exhale as you pull the bar up.
Step 5: Lower the Bar
Lower the bar back down to the starting position in a controlled manner. Inhale as you lower the bar.
Step 6: Repeat
Repeat the row for the desired number of reps, keeping your back straight and core engaged throughout the exercise.
Tips for Proper Form
Here are some tips to keep in mind to ensure you're using proper form when performing barbell rows:
- Keep your back straight and core engaged throughout the exercise.
- Keep your elbows close to your body as you row.
- Don't use momentum to lift the weight. Use your back muscles to pull the weight up.
- Don't let the weight pull you forward. Keep your balance by planting your feet firmly on the ground.
- Keep your head and neck in a neutral position to avoid straining your neck.
Conclusion
Barbell rows are a great exercise for building a strong back, but it's important to use proper form to avoid injury and get the most out of the exercise. Follow these steps and tips to perform barbell rows safely and effectively.