The Barbell Rows strengthen the entire back musculature, but especially the broad back muscle, the trapezius muscle, the rhomboid muscle and the rear part of the deltoid muscle. To make sure you do everything correctly, we have created some do's and don'ts for this exercise.

Don'ts

1. the bar is above the toes.

2. crooked spine.

3. very small radius of movement.

A common mistake: too much weight. If the range of motion is reduced and/or you need your hip muscles to move the weight, you are using too much weight.

Do's

Approach the bar until it touches your thighs. Lift the weight out with a neutral spine by moving your hips forward. Take 2-3 steps backwards and begin the first repetition.

When you stand upright with the weight in your hands, move your hips backwards. You can bend the knees a little, but not too much (the lower legs should remain vertical).

3. maintain a neutral spine. Neutral means that the spine is in its natural position and maintains its S-shape.

Keep the weight close to the body so that the bar is above the middle of the foot. For this to be possible at all, you need to move your hips backwards and at the same time not bend your knees too much. If the knees are bent too much, they and the shins will be in the way and the bar will be over the top of the toes.

The bar should come at least just below your knees in the negative phase. If you get lower, go lower.

Tip: If you find it difficult to achieve a wide range of motion with a neutral back, try using a fascia roller on the back of the thighs.

Our favourite back workout is with machines. If you only have access to dumbbells and barbells, you can consider adding barbell rowing to your training plan. When performing the exercise, allow your shoulder blades to move freely.

We'll give you more tips and tricks during our personal training. Arrange a free trial training now!

Stay tuned - Athletitude