Move of the Month - Barbell Row

The barbell row is a total body, compound exercise. It is considered by some to be an advance exercise but when done correctly, it can be a total game changer in terms of back development.

The muscles that are used for the row are the upper and lower back as well as the hips to help stabilize the trunk and core. With that being said, this is an exercise that can go wrong very quickly without the proper mechanics. Be sure to consult a physician before starting an advanced exercise program.

In the past we have talked about the hip hinge. With the bar on the floor, using the hip hinge, bend over and grip the bar shoulder width with either an overhand or underhand grip. Keeping the spine in a neutral position (chest out shoulders back!) in a controlled manner, pull the bar to the bottom portion of the chest. Lower the bar to the starting position.

Checklist for the row:

  • Neutral spine

  • Arms shoulder width

  • Knees are unlocked

  • Pull the bar the check, DON'T JERK THE BAR!

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