Barbell raw loaded with weight is a universal shell to develop you back muscles, such as latissimus dorsi, rhomboid muscle, middle and bottom of the trapezoid. It can be used by newbies as well as by professionals in bodybuilding, because the wide range of weights gives an opportunity to create a perfect shell to your own needs.

Barbell bent over row performing

Barbell bent over rows, in spite of its high availability, must be conducted very carefully. In the starting position your feet and shoulders should be width apart and your knees should be bent a little bit. The distance between your hands, while you’re gripping the barbell, is slightly wider than between your shoulders.

Now lift the barbell without bending the hands, with your back straight. Inhale, while the barbell is hanging in your hands, and then, pull the barbell to your waist. Elbows in this action move strictly back-up and don’t differ in their side. Pull the elbows as high as possible. At the top point they must be above the level of the back. The higher the elbows, the more involved your back muscles are. Feel the top contraction and then exhale and slowly lower the barbell down.

For doing this exercise correctly it is necessary to keep the knees slightly bent. Make sure that your chest is over the top of the thighs. The body of an athlete should be located at an angle of about twenty degrees to the floor. With the head slightly upwards, take the middle bar grip.

Do not perform barbell bent over rows sharply and jerkily, because it can lead to serious injury. Feel free to experiment with different grips and grabbing the barbell to different heights. Also experiment with the placement of hands, try to pull with palms facing you, as when performing the deadlift. If you will find your perfect position to move, there will be no chance to harm your waist. And the Number One Rule is to give yourself a good warm-up and an adequate weight, otherwise you’ will finish your training tragically.

As you can see, barbell bent over rows  provides you with ultimate power to strengthen your back, especially its upper part. Along with back loading barbell bent over row gives some workload to your biceps as well.

Written by: Dennis Borisoff
© April  2010 www.gymper.com. All rights reserved. Reprint article with link only.