KEY AREAS:
Middle and upper back muscles are engaged, but this exercise will help to strengthen your entire trunk area – including abs, shoulders, and a little arms.
START POSITION: Hold the barbell in front of you and, bend knees and stick out your bum at the back while you lean forward. Adjust the spacing of your hands on the bar so that it feels comfortable – your arms should be straight down, or slightly wider than shoulders. Ensure the bar is well balanced, i.e. your grip must be symmetrical from the ends of the bar. Don’t start the exercise (by lifting the bar) until the angle of your back to the floor is at most 45° to the horizontal floor. An angle of between 35° and 40° is best for most people.
NOTES:
Like so many gym exercises, this exercise is quite dangerous if performed incorrectly, but when it is performed with good technique it brings enormous benefits. If you have a weakness in back or shoulders you should skip the barbell row and replace it with safer and more stable exercises which support your back – such as the bench dumbell row. It’s important to keep your back still during this exercise and to push your bum out behind you, whilst keeping your head up and your knees bent for stability.