Compound barbell back exercises like bent over rows can help increase strength and muscle mass. But only when executed with proper technique and selecting weights appropriate to your body type.
Grip the bar with two overhand grips at shoulder-width apart for optimal results. Stand in a hip hinge position and row up the barbell while retracting your shoulder blades.
The Deadlift
The conventional deadlift is one of the most effective compound back exercises. It engages an array of muscles – lats, rhomboids and traps as well as core musculature for stabilizing spine support – while simultaneously helping your hips hinge and shoulders move in an organic and controlled movement pattern.
Ideal exercise should be performed using a barbell; however, you can still gain benefits with dumbbells or kettlebells. Just ensure you use weights which provide adequate challenge without becoming dangerous to lift, and avoid going beyond reasonable levels as this could lead to injury.
Stand with feet hip to shoulder width apart and the barbell in front of you, grasped with an overly wide grip. Bend at the knees while keeping core tight. Reach down and grab bar with hands closer than shoulder-width apart; pull bar up toward torso while simultaneously squeezing back, traps, rhomboids as you pull down towards belly button area while simultaneously squeezing your back muscles as the bar slowly lowers back down to this same spot on back squeezing back muscles throughout this movement.
This movement requires considerable muscle power but is simple and accessible enough for anyone at any fitness level, from beginners just starting strength training to those seeking to enhance performance levels overall. Therefore, it makes an ideal exercise choice.
The deadlift can also help strengthen bones by exerting healthy pressure on them, which may prevent osteoporosis and related health conditions. Furthermore, it can improve posture by encouraging back and shoulder muscles to work in unison as well as helping your scapula to stay in its optimal position on your spine.
Deadlifts should always come first in any back workout routine, and this workout features several other compound back exercises as a great starting point. Bent-over row exercises provide the ideal way to target traps and lats while simultaneously working core muscles and improving grip strength.
The Barbell Row
The barbell row is an age-old classic exercise for developing thicker and wider shoulders and backs. As it works multiple muscles across your shoulders, hips and lower back – as well as targeting biceps – this compound movement will help create thicker back muscles over time.
Rows differ from many other powerlifting movements by requiring significant stabilization from your hips and core, unlike others that rely solely on momentum to raise the barbell up. Being able to perform this movement under control extends time under tension for maximum muscle growth potential.
It is particularly effective if performed from a bent over position, enabling you to work the entire length of your spine while still keeping legs and torso stable, thus expanding range of motion while decreasing risk of injury.
A traditional row involves standing upright, taking a wide grip on the bar, and pulling it towards your body until it touches either your belly button or, ideally, chest area. After this pull-back movement has finished, take a breath and gradually lower back down while inhaling. Repeat as many reps as you can!
Some individuals avoid barbell rows because they create shear force on the spine, potentially leading to vertical sliding of spinal discs. Although not typically an issue among lifters, those susceptible to back injuries should keep this factor in mind when performing barbell rows.
Pendlay rows offer an effective solution to minimize shear forces on your back by placing the barbell on a low rack so it does not hit the floor; lean forward into an angle of 45-degrees but not further; and row toward your upper abs while engaging the triceps.
Barbell rows can be done alone or combined with other exercises, and selecting an appropriate weight should not be an issue – for beginners this might mean three or four sets of 10-12 repetitions; as your strength and experience increase you may find that increasing the repetitions to 20 is possible.
The Barbell Rear Delt Row
The Barbell Rear Delt Row is an effective exercise for targeting rear deltoids while improving overall shoulder health and posture. You can perform this movement for various reps and sets depending on desired results; beginners may benefit from limiting reps to 8-10 per set for maximum muscle growth and minimum fatigue.
As with all exercises, performing the Barbell Rear Delt Row properly requires having an in-depth knowledge of its proper form. Avoid making sudden movements when lifting and lowering weight; smooth movement reduces injury risks while simultaneously engaging muscles more effectively.
Hold a barbell with an overhand grip (palms facing your body). Bend knees slightly as you hinge forward while maintaining the natural arch of your back. Allow arms to hang in front as you row barbell to upper chest. When reaching peak of movement flare elbows out to squeeze rear deltoids. Once finished, slowly return barbell back down.
Rear Delt Rowing is an effective upper-body exercise to incorporate into any routine, but especially effective when targeting posterior or rear deltoids. Lifters may overlook these muscles, leading to underdeveloped shoulder girdle structures; Rear Delt Row is one of the best exercises for targeting this group of underdeveloped muscles while improving overall shoulder health and function.
Rear Delt Row can be combined with various back and upper-body exercises such as Barbell Bench Press, Deadlift and Seated Cable Row to maximize muscle growth. Furthermore, this exercise works well when combined with one arm dumbbell row or incline bench rows as it engages both shoulders independently allowing you to lift more weight on either side of the body for increased muscle growth.
The Wide-Grip Barbell Row
Barbell rows performed with a wider grip enable you to engage more of the upper back muscles, including the rhomboids and rear deltoids, while also decreasing lower back involvement, making this option ideal if there is an injury in this area. However, due to increased momentum from wider grips it may require heavier weight than with narrower ones.
Stand with feet slightly farther apart than on the deadlift and reach down with an overhand grip that is slightly wider than shoulder width apart to take an overhand hold of the barbell with your overhand overhand grip, slightly wider than shoulder-width apart. Bend over at your hips so your torso drops into an hinge position with the barbell above you; drive shoulders away from each other by retracting them back down while moving upward towards rib cage area until stopping with elbows out behind you at top position.
Avoid rounding or excessive arching of your lower back, which can put pressure on spinal discs and lead to pain. Instead, maintain the natural arch in your lower back when standing up – rows may be better at helping this issue than power cleans as they require less muscle stability during movement.
Rowing can also serve as an effective means of balancing out pushing movements like bench press and overhead press, such as benching. Training both sides of your upper body is necessary in order to become an ideally balanced lifter.
Performing the barbell row prone on an incline bench is another effective variation, requiring you to brace your core and squeeze your glutes while taking away its momentum so your back does all of the work. Do this exercise alone for an effective upper back workout – usually just a few sets can do.
