A well-developed back will enhance the appearance of your whole physique, even from the front. The key to building an impressive back is to develop both muscle width and thickness, which will give your whole torso more of a ‘3D, V-shaped look’ that most men envy.
Barbell rows, also known as bent-over rowws, are a comprehensive exercise like squats, deadlifts and standing military presses. They are also the toughest, meanest and most demanding of upper body movements. They work large and specific muscles (full back) yet engage the whole system fingers to toes, in their execution. Therefore, systemic growth — whole body growth —is accomplished with this one exercise.
Performing The Barbell Row
Barbell rows require precise technique and focus to minimize the risk of injury to your lower back. To perform the exercise, adopt a shoulder-width stance, squat down and grasp a barbell with a wide overhand grip.
Straighten up and hold the barbell in front of your thighs. Bend your knees slightly and hinge forward from your hips until your back is roughly parallel to the floor, with the barbell hanging just below your knees.
Keep your back straight and row the barbell upward to just below your lower chest. With your elbows pointing at the ceiling, squeeze your shoulder blades together at the top of the movement then lower the bar in a controlled fashion to just below your knees.
Heavy Weights And Increased Muscle Mass
Barbell rows enable you to use heavier weights than with other rowing exercises. Of course, heavy weights can induce more muscle recruitment which leads to more muscle stimulation. This in conjunction with adequate recovery between workouts and proper nutrition, lead to increased muscle mass.
If you are serious about developing a large strong back and attaining the coveted v-shape body, barbell rows can help you lay the foundation.