BARBELL ROW

Muscles Trained :
Latissimus Dorsi, Rhomboid, Trapezius, Teres Major, Posterior Deltoid, Biceps, Brachialis, and Brachioradialis.

Joint Actions :
Shoulder Horizontal Abduction, Elbow Flexion

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent).
2. Bend forward at the hips until back is parallel with the floor (keep back straight).
3. Grasp bar with pronated (overhand) grip, with the hands placed wider than shoulder width apart.
4. Keep your eyes straight ahead and let your arms hang down to the ground with your elbows extended (straight).
5. To begin the movement, pull the bar off the ground towards your abdominal region while flexing (bending) the elbows.
6. Exhale during the upward movement phase.
7. Pull bar upward until it reaches the abdominals while squeezing the scapulas (shoulder blades) together.
8. Lower the bar slowly by extending (straightening) the elbows and return to starting position.
9. Inhale throughout the downward movement phase.
10. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Raising torso to an erect position during the upward movement phase in order to gain momentum.

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