How to Execute a Barbell Row

Bodybuilders looking for a broad back with flared lats typically use a barbell routine. There are a number of variations to this workout, including performing the exercise with dumbbells. Conducting this workout correctly will achieve what bodybuilders call the V-taper, or large bulky lats that lead to a small waistline. You can mix this workout with the lat pull down and extensive cable row exercises. A consistent routine results a defined back and, of course, defined biceps.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Barbell
• Weights

1. Locate a weight rack with a 45-lb. barbell. You can substitute the weight rack with a smith machine. This exercise can also be performed with the weight on the floor.

2. Adjust the barbell to rest parallel in front of your knees. This will give you the bend required and will also be easier to rack the barbell when your set is finished.

3. Place your weights on the barbell. The bar needs to be heavy enough to get six reps but to fail at eight reps.

4. Grip the bar evenly with your palms in. You can also perform this with your palms out.

5. Stand at the rack with your back arched but not rounded out. Keep your feet spread apart by 8 to 10 inches. Bend your knees slightly.

6. Raise the bar off the rack and pull up alongside your legs. Pull the bar up to your stomach. Contract your latissimus dorsi muscles when you reach the peak of your rep.

7. Slowly lower the bar to the starting position. Repeat the movement six to eight times.

Tips & Warnings

• For best results add five pounds of weight to each side of the bar. The next time you do this exercise, start with the weight you started with on the second set. Stack the barbell evenly. Place the same amount of weight evenly on both sides.
• Consult a doctor before performing exercise routine. Stay hydrated between sets.

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