The barbell row is a compound exercise that targets the back, shoulders, and arms. It is a great exercise for building strength and muscle mass in the upper body. However, to perform the exercise correctly and safely, it is important to use proper form and technique. In this blog post, we will discuss the most optimal way to barbell row.
Setup – Start by standing with your feet shoulder-width apart, with the barbell on the ground in front of you. Bend your knees and hinge forward at the hips, keeping your back straight and your chest up. Grab the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
Position – Lift the bar off the ground and hold it at arm’s length. Your back should be straight, and your shoulders should be pulled back and down. Keep your core engaged to maintain proper alignment.
Pull – Begin the row by pulling the bar towards your chest, keeping your elbows close to your body. Keep your shoulders down and back, and avoid shrugging or rounding your back. Squeeze your shoulder blades together at the top of the movement.
Lower – Slowly lower the bar back down to the starting position, keeping your back straight and your core engaged. Avoid letting the weight slam down or bouncing it off the ground.
Repeat – Perform the desired number of repetitions, keeping your form and technique consistent throughout the set.