How to Build Back Muscle Mass With Barbell Rows
Most people interested in building mass with weight training focus on the chest and leg muscles. This effort is often misguided as they ignore the muscles of the back which makes up over 70% of the upper body muscles. A well developed back will create a wide, thick, and powerful body appearance. One of the most effective exercise to build back muscle mass is the barbell row.
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Instructions
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It is important to properly warm up and stretch your muscles before performing physical activity. Start with a short aerobic exercise to warm up the muscles. Ride a stationary bike for 10 minutes at a slow pace warm up the muscles. Stretch the back muscles by bending forward at the waist until the palms touch the ground. Hold position for 15 seconds and repeat.
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It is important to use the proper technique in doing exercises to build a powerful back. Place the barbell on the floor in an area where you have lots of room to move. You can start with light weights or even with just the bar until you are familiar with the technique. Start by bending forward from the waist until your chest is leaning forward over your feet and the barbell. The knees should be slightly bent and the feet about shoulder width apart. Grab the barbell with both hands using an overhand grip. With the barbells at shin level, lift or row the barbell up towards your stomach. Return to the shin position and repeat.Start with a set of 10. Once you have the technique and are warmed up, increase weight and do 3 to 4 sets of 10 reps.Use an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.
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Also you may try dumbbell rows if it is easier or to add variety in your back workout. The dumbbell rows is done with a bench. With one knee on the bench and one foot on the floor pick up a dumbbell from the floor. Slowly pull the dumbbell towards your chest. Concentrate on pulling the elbows back as far as it can go. Do 3 sets of 10
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The barbell row is a good core exercise to build a powerful back. However it should be done with other back exercises so you can work the back from different angles and to prevent boredom in you back workout.
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Tips & Warnings
Avoid over training the back. Maintain the proper rest and nutrition for the muscles to recover and grow.
While training the back muscles it is important to maintain the proper technique. It is easy to injure oneself if the exercises are done incorrectly. Ask a trainer at the guy to demonstrate the proper technique. Start with light weights until you have mastered the technique and gained some strength.
