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Let’s Get Technical: Barbell Row

Let’s Get Technical: Barbell Row

Barbell Row’s are a full body, compound exercise, that work your whole back, arms and hips. This exercise is a great one to add to your arsenal for a full body workout. For more information, take a look at one of our fitness classes for expert guidance.

How its done

Set Up

  • Feet hip width apart 
  • Hinged at the hip with soft knees and a neutral spinal posture aiming for an angle between 45* and 70* 
  • Keep the bar close to your legs 

Up Phase 

  • Holding your posture still 
  • Pull the bar up towards your belly button 
  • Retract those shoulder blades 
  • Think about squeezing something between them

Muscles Action

  • Concentric loads through posterior chain (Latissimus dorsi , Posterior deltoid, Biceps).
  • Isometric loads through the entire posterior and anterior chain holding body’s posture and griping the bar.

Down Phase

  • On the way down control the bar down slowly in the same way it went up. 

Muscles Action

  • Eccentric loads through posterior chain (Latissimus dorsi , Posterior deltoid, Biceps).
  • Isometric loads through the entire posterior and anterior chain holding body’s posture and griping the bar.

Dan Cumberworth

More on our Instagram

Check out our Instagram Page @elevate_fitness_uk for more guides and instructional videos.

If you want to learn more about Elevate Fitness, come along to one of our fitness classes or get one-to-one support from our personal trainers, such as Dan!

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