Do you want a big bench press? Then you NEED to be barbell rowing

Yes, we all want to do beach weights (chest and arms) everyday but it is a disaster waiting to happen. We always want to strive for balance between opposing muscles. In this case, we need balance in our upper body pushing (bench press) and pulling (barbell row) strength.

‘Pulling’ is often seen as a fundamental movement, with transfer to both sport (e.g. swimming, climbing or serving in tennis) and daily life (e.g. picking up a child or heavy shopping bag). Therefore, exercises like the barbell row should be a staple in any training programme.

But what’s so special about the BARBELL ROW?

Bang for your Buck: It Teaches You to Hinge and Row

The barbell row reinforces the hinge pattern (RDL’s and deadlifts). The hinge is a movement that many struggle to grasp when learning to lift. This is because they struggle to disassociate the squat and the hinge; their squat ends up looking like their hinge and their hinge ends up looking like their squat. So, any opportunity to reinforce proper hinge mechanics, is a win. By putting someone in a static hinge position for an extended spell, we get them more familiar with the position, because our body learns positions we put it in frequently.

It has more carry over to daily life than using machine weight equipment

The barbell row is a compound movement. This means it requires the coordination of multiple joints and movements at once; the hips to hinge into and maintain position and the upper back musculature to row the Bar towards you. This is reflective of how we move on a day-to-day basis and thus is superior at improving functional movement competency outside of the gym.

So how do I do a barbell row?

Start off by doing an RDL, with your hands in a pronated position (palms to the wall behind you), shoulder width apart, just outside your legs. From there, drive through the floor with your feet (creating force from the ground, all the way up through your body into the bar) and pulling the bar in a straight line, up to your stomach.

Where am I going wrong?

Rowing with a Hunchback

Letting the upper back round is common in a gym environment and more common with the amount of people working from home, which is why we need to pay extra attention to it when we do a barbell row.

How can I fix this?

Pull your shoulder blades back and down towards your bum as you pick the bar up off the rack. This will open the shoulder girdle and extend your thoracic spine, ensuring a healthy and happy barbell row.

Only Doing Half Reps

This is either due to poor technique or because there is too much weight on the barbell, meaning that you are only able to row to a partial range of motion.

How can I fix this?

Pick a weight that allows you to adequately pull the bar up to your stomach, until your elbows pass your torso so that you’re working your pulling musculature through their full range of motion; strength at length.

Throwing Your Body Down to the Bar

It’s a barbell row, not an explosive quarter squat down to a static bar.

How can I fix this?

Once you have done an RDL into your start position, to keep your lower back and legs completely still, by creating whole body tension. Then the only movement should come from your upper body, as you pull the bar towards you, NOT your legs.

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength