Alight so if you have been keeping up with the BACK TO BASICS blog then you are seeing reults from these few basics exercises. In this next post I am going to look at the Barbell Row. Click here for pictures.
Bigger and Better Back
The main benefit of this exercise is it will help build you build a bigger and stronger upper back. While this exercises will also work other areas of your back, the main area it works is the upper. If your goal is to look bigger and be bigger this is the best exercise to add to your back routine.
The other muscles you will workout are the biceps, lats and shoulders with a little lower. While these are secondary muscles being worked out by straying away from a machine and going to the free weights in the gym is how these other muscles will grow. You are involving them more and more by not using machines and will do nothing but benefit you in the future. Which is great.
Variations in grip
There are 3 types of grips that you can use. The supinated, pronated and split grip. Each grip has there own benefits so lets look into these.
The supinated grip or underhand grip, will help you lift heavier weights and will also decrease the activation of the shoulder muscles however this grip will increase your lat activation.
The pronated grip, or over hand grip, will help you work the greatest number of back muscles. You will not be able to lift as much as with the supinated grip this is because the biceps are not involved, however like I stated early it will work more of the back muscles.
Split Grip, or over under grip, this is a form used by mainly powerlifters with this specific exercise. This grip will help you lift the most weight and involves various muscles. I peresonally don’t use this grip. If you want, try it out and see if you like it. Odds are you won’t but who knows.
What about form?
Finding proper form is not hard but is very important. You should start but standing with your feet shoulder width apart. Leaning forward roughly 45 degrees while bending your knees slightly. Always watch your form by keeping you head and eyes pointed down. Once you initially lift the weight to the starting position adjust your for and lift the bar while focusing with your back muscles. If you find yourself bending over to much or standing up straight try lightening the weight and go from there. Don’t move the weight focus yourself and lift the weight with your back muscles, this is the key.
Get to the gym and try it!
Now that you have the information you need grab yourself a water bottle and head down to the gym and do a back workout. try this simple yet effective exercise and see just how good it is. Remember start light and focus on working your back muscles and you will be successful in building a bigger and wider back.
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