How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)
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Published 2019-08-11
The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.
There are three stages to the barbell row technique: the starting position, the concentric rowing movement, and the eccentric rowing movement. When it comes to the starting position, many gym-goers commit two mistakes. The first is that they perform the barbell row too upright – this emphasizes the upper traps, instead of the back. The second is going too low such that the back rounds; the back should remain neutral throughout the exercise.
The mistakes don't end there either. When it comes to the concentric rowing movement, many people tend to flare the elbows out excessively. As a result, they put their shoulders in a compromised position. The second mistake during this portion is letting the shoulders roll forward – once again, this puts the shoulders in a compromised position. There's a third as well: many people tend to excessively round the back when rowing; this places significant stress on the lower back.
Last but not least, there are two mistakes associated with the eccentric portion of the exercise. The first is allowing the back to round and to fall out of proper alignment. The second is simply dropping the weight – this negatively impacts your muscle hypertrophy potential.
Just remember that while fundamental exercises, like the barbell row, are great for building muscle, their effectiveness relies on how you perform them. Proper execution of exercises will prevent severe injuries and enable you to build muscle faster. And not to mention, in the right areas.
This is precisely why within my Built With Science programs, we’ve not only carefully selected every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise. My programs enable you to build muscle as effectively as possible with carefully-chosen exercises. They also help you avoid injuries!
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All Comments (21)
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Hope you enjoyed this one! Comment below what other exercises you’d like me to cover in this fashion and I’ll get on it! Cheers!
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Insanely detailed and high quality video, crazy how we get this level of content for free. Thanks a bunch man.
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Seriously, the graphics, editing, and thorough explanations make a world of difference between this video and others that go over the same exercise. Well done. I'll definitely be coming back to this channel for more advise.
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I feel like i could land a plane easier than do this exercise correctly
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Love that 'Ding' noise that you use. It reminds me of being on an airplane... something I miss 😏
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Think its fair to say that out of all the fitness youtubers, Jeremy has the most informative and clearly explained videos. No bullshit or talking for the sake of talking, just straight up facts. Really appreciate your work man.
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I've bee rowing incorrectly for so long. Now with this high quality explanation I have insanely improved my technique, for the very first time I felt my back working really hard. Thanks man.
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Jeremy, could you do a video explaining type 1 and type 2 muscle fibres and the necessities of training both types of muscle fibres. Does it affect the strength/size of your muscles? Benefits of explosive training? How to integrate explosive training into weight training? Most importantly, your videos are very informative and I always recommends your videos to my friends who are new to the gym. Keep up the good work Jeremy!
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I really like the Plane Seatbelt Sign noise that plays every bullet point
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I was doing this exercise with a very light weight in front of a mirror, making sure my back is straight and my lower back felt like it's get worked too much. I now realize I wasn't tensing my abs.
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You're easily one of the most informative and helpful fitness YouTubers out there. Love your videos bro. 🏋️💪
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Could you make a video on static stretching?
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Jeremy, thank you so much dude! I've been struggling with these so much, so easy to overload the weight and let other muscles take it over. Can't wait to implement these tips tomorrow =]
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What an insanely informative video. Seriously one of the best fitness channel out there. Kudos to you Jeremy. Thanks for providing such level of content for free to us.
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Dude is like a character on a video game, some amazing editing skills and narration
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I've been treating my scapula pretty badly before I watched this vid, thx for pointing out the mistake and help me improve 💪🏼
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I don’t know how I would do any exercises properly without videos like this! Thanks man! 🙏🏻
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I love watching your tutorials, they're comprehensive and are helping alot! Keep it up!
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Hands down best fitness channel when it comes to detailing form. Kudos Jeremy!
