• Home
  • Start Here
    • Press
  • Weight Loss
    • Just Eat Real Food Daily – The Secret to Change Your Body Fast
    • Eat Real Food
    • Secret Sauce of Weight Loss
    • Get Moving
    • Shred Fat in 12 Weeks
  • Strength Trainining
    • Deadlifts
    • Squats
    • Pushups
  • Resources
  • Weight Loss Coaching

HASHI MASHI

GET FITTER. GET STRONGER. LIVE BETTER.

dead-wedge-review-benefits-of-deadlifts-how-deadlifts-change-your-body

Barbell Row Benefits to Build a Spectacular Back

By Richard Hashimashi, CPT, INHC - Last Updated October 15, 2016

 

Barbell Row Benefits

Barbell Row Benefits

True, Barbell Rows Are Harder Than Pulldowns and Dumbbell Rows!

Why can barbell row benefits trump dumbbell rows? Today, in fact,  I did barbell rows with 95 pounds. Even though when I was doing dumb bell rows with heavier weights, almost 60 pounds for each dumb bell, there is no question that the barbell row is more difficult.

 

With a dumbbell row, you can stabilize yourself on a bench, which makes the whole movement feel a lot easier than using the bar where you have no stabilization, besides your own back muscles, hips, legs, abs.

 

So, yes, I have done pulldowns many times over the years, with no visible benefit, as well as the dumb bell rows, which I think had a bit of visible benefit, but I can tell now that the barbell row is the way to go for overall impact.

 

Why do Barbell Rows

It is harder and deserves respect, which means a proper warm up and stretching, as well as going up in weight slowly. No ego, fewer injuries, especially for regular folks like us just trying to get into great shape.

 

I have culled some of the major barbell row benefits from several sources which are credited at the end of the post with their links, so you can find their full articles there.

 

But for our purposes, I want to motivate you to include it into your workout as part of the big 5 that are recommended by Mehdi of http://stronglifts.com, which has been my guide for the last 6 months in strength training.

 

I think it is important to glean the most important information for yourself, but then you have to test it out with your own body, so you cannot totally rely on anyone else’s suggestions, but try out the stances, warmups, sets and repetitions and see how you feel.

 

No matter what, have no ego, increase your weight gradually so you can avoid injury and keep getting stronger, that is key. Bottom line, these excellent barbell row benefits can help you to really build a much stronger back and improve your posture.

 

 

Barbell Row Benefits

Apr 20, 2011, | By Emma Roberts

 

Barbell rows are one of the most effective exercises for the large muscles of the back including the latissimus dorsi and the trapezius. Barbell rows also have the added benefit of improving posture, as they employ the postural muscles the posterior deltoids and the rhomboids. Jessica Matthews, M.S., adds that because barbell rows are free weight exercises, they utilize more stabilizer muscles, which provides the added benefits of burning more calories and building more muscle mass overall.

 

Totally accurate, even before pulling the weight, you can feel your body setting, engaging for the rows, you will feel your entire core flexing, which is much different than sitting on the bench doing lat pulldowns where the movement is very isolated to your lats, as well as is the case for dumbbell rows, where you are fairly relaxed using the bench to stabilize you, and the lats again are fairly isolated.

 

Latissimus Dorsi

The barbell row benefits your lats. The latissimus dorsi muscle is one of the primary muscles involved in the barbell row. This large muscle stretches all the way from the top of the arm to the pelvis and its chief function is to pull the arms back in the rowing action. The main barbell row benefits for the latissimus dorsi is postural; a strong latissimus dorsi helps to maintain an erect posture and helps to keep the shoulders from slouching forward.

 

Posterior Deltoids

Barbell rows also involve the posterior deltoids — the muscles at the back of the shoulder. Although much smaller than the latissimus dorsi, these muscles are also deeply involved in posture, and the barbell rows help these muscles to maintain the position of the shoulders. Paul Sorace, M.S., explains that free weight exercises like barbell rows provide additional benefits to the posterior deltoids in the area of balance, stabilization, muscle coordination, and muscle control.

 

Rhomboids

Located between the shoulder blades, the rhomboids are one of the most important postural muscles. Weak rhomboids create the slumped forward, round shouldered appearance indicative of poor posture. The squeezing action of the shoulder blades that occurs at the top of the upward phase of the barbell row exercise especially helps to develop these important muscles and maintain proper posture.

 

Warning

The barbell row is an advanced exercise that requires correct technique in order to avoid injury. One of the most common errors in performing this exercise is to stick the buttocks out while doing the lift; however this action places excessive strain on the lower back. It is vital to engage the abdominal muscles as you pull the barbell in the rowing action to maintain a neutral spine position for the duration of the exercise.

Read more at the source:

http://www.livestrong.com/article/424316-what-are-the-benefits-of-barbell-rows/#ixzz2PLG0ChiW

What barbell row benefits have you experienced? Please share.

Here is a video from StrongLifts which shows how to do the barbell row, sometimes also called the Pendalay Row.

Remember to keep your core tight, flat back, parallel to the floor. Watch:


http://www.youtube.com/watch?v=gQBSRBgRLVI

How To Get Fit Fast - Fat Loss and Strength Gain Chart

DateBody WeightBody Fat PercentagePushups or PullupsSquats (below Parallel)Deadlift
Monday December 23, 2013, Day 8195lbs22.7%5 sets of 17 + 8 + 7 = 100 in under 10 minutes5 sets of 75lbs, warm up with 45lbs, rest between 2 and 5 minutes between sets
Sunday December 22, Day 7196lb22.9%5 sets of 16nonenone
Saturday, December 21, Day 6197.5lbs23%5 sets of 16nonenone
Friday December 20, Day 5199lb23.3%5 sets of 1470lbnone
Thursday December 19, Day 4200lb23.5%5 sets of 1365lbsnone
Wednesday December 18, Day 3202lb23.8%5 sets of 1260lbsnone
Tuesday December 17, Day 2204.523.9%5 sets of 1155lbsnone
Monday December 16, 2013 Day 1205lb24%5 sets of 1045lb barnone
October 31, 2013 Day 5 of the 30 Day AdventurePullups - today shoot for using 85lbs on the stack assist.

Did 4 sets with 85lbs, will shoot for 5 sets on sunday or monday..
RestShoot for 5 sets of 120lbs, going up 5 lbs from Wednesday

did 4 sets of 120lbs...will shoot for 5 sets again on monday..or next time ...it was tiring...grr
October 30, 2013, Day 4 of Hashi Mashi 2Today did maximum number of pushups possible. I have not tried that for many months and glad that I have gotten back to it. I did 40 which is not awful in the scheme of things, so that actually motivated me. I also did sets of pushups in between squats, 21 pushups between each set of squats.5 sets of 5 reps using 70lbsRest
October 29, third day of this 30 day Hashi Mashi Adventure, results so far have been promising, 5lbs down and 1% bodyfat down. Keep goingToday did pullups using 90lbs on the stack and will shoot for going down to 85lbsRest5 sets of 115lbs, did one set of 135lbs, so not too far back but have to make progress slowly
October 28, 2013 Wow it has been way too long since I was keeping track, but better late than never!5 sets of 20 pushups, will take some time till I can build back up to the max pushups that I was doing which was 56 back in April5 sets of 5 only using 55lbs, it will take time to build up again to 130lbs...it is a good thing I still had this table so I can see how fast I have lost strength over the last 6 months.Rest
April 3, 2013 Day 286Shoot for sets today, not max..warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! max 155 or 160..see how we feel..
April 2, 2013 Day 285Rest Pushups - Take a Break!RestRest
April 1, 2013 Day 28456 full pushups - the last 10 were purty difficult...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125Rest
March 29, 2013 Day 281Will shoot for 52/53Have to see if I can do any! And I did..whew...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs 5setsx5reps...did not feel too bad...happy I could do them..kept strict form...now rest for 2 days..shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it!
March 27, 2013 Day 27952 - went up 1135lbs 4 sets of 5, felt pull in right thigh...so stopped at 4 sets, will go down in weightRest
March 25, 2013 Mon Day 27751 - went up 1, the last 5 were pretty difficult, consecutive full pushups135lbs 5 sets of 5 reps, these were so @#$ hard, went up 5lbs but think I might have to stay here for a week or so till I am moving the weight easier165lbs is the goal for today, did warmups of 95, 135 and 155 and then 1 set of 5 reps of 165lbs. I think the form can be better, so stay at this weight in the meantime.
March 23, 2013 Sat Day 27550 - Yeeha! Did many shoulder dislocations for warmup130lbs is my new High, 5 sets of 5 repetitions, up 5lbs from last workout.Rest Deadlift
March 22, 2013 Fri Day 274Rest - Wedding Celebration
March 21, 2013 Thur Day 273Rest
March 20, 2013 Wed Day 272Rest125lbs 5 sets of 5 reps, went up155lbs 1 set of 5 reps, up 5lbs using mixed grip, left overhand, right underhand
March 19, 2013 Tue Day 27145 pushups first set maxRestRest
March 18, 2013Chest so sore, could not even do 1!120lbs 5 sets of 5 reps, went upOff Today
March 15, 201341 repetitions nose to floor, yea, i have a long nose115lbs 5 sets of 5 reps, went up 5lbs from the previous workout150lbs 1set of 5 reps, up 10lbs
March 13, 201340rep max110lbs 5 sets of 5 reps140lbs 1 x 5
June 21, 201212 repetitions using 45lb bar2 reps 45lb bar
Our Focus is on Fat Loss and Strength Gain. Fat Loss is accomplished by eating real foods and avoiding processed foods. Real Strength means doing a workout , doing exercises such as core, compound exercises like pushups, squats, deadlifts, bench press, overhead press and barbell rows using free weights or your bodyweight.

Resources And Tools

For resources and tools to ignite your health and fitness, lose weight without counting calories, get leaner and stronger, help depression without antidepressants, please click here.

Connect And Take Action

If you appreciated this article, please subscribe to my personal blog here, or on the form below this post. Enter your first name and email and you will receive a free get fit cheat sheet.

This cheat sheet is a template of the plan I followed to lose 100 pounds in under a year.

Please read the cheat sheet, any other recommended articles and take action. You will not fail!

Please leave your questions/comments/corrections in the comment section below or contact me here.

Share your struggles, experiences and success. Thank You!

FREE Get Fit Cheat Sheet

Buy my product

Filed Under: Bent Over Rows

Can You Reboot Your Fitness?

Do you think it is possible to reboot your fitness? Remember when you were in shape back in the day? Are you over 50 and think that rebooting your fitness is a pipe dream? You are in the right place if you want to get back into shape, but are not sure where to start. But… You might say......Continue Reading Here

Search

Recent Comments

  • 100 pushups a day: 23 Things I Learned From Doing 100 Pushups a Day on Deadlifts & More Powerful Ways to Change Your Body
  • Richard Hashimashi, CPT, INHC on 7 Deadlift Muscles Worked That Will Change Your Life
  • John Roberts on 7 Deadlift Muscles Worked That Will Change Your Life
  • A Nightmare That Changed My Life - Hashi Mashi on How to Deal with Depression – A New Way with Zehhu
  • 27 Sensational Ways How Deadlifts Change Your Body - Fit Apprentice on 7 Deadlift Muscles Worked That Will Change Your Life

Recent Posts

  • 11 Inspiring Facts About Lamar Gant Everyone Should Know April 22, 2018
  • How to Deadlift Like a Boss In 5 Simple Steps April 22, 2018
  • 23 Things I Learned From Doing 100 Pushups a Day at 61 Years Old April 19, 2018
  • 8 SIGECAPS Depression SOLUTIONS Your Doctor WON’T Tell You April 19, 2018
  • 7 Deadlift Muscles Worked That Will Change Your Life April 9, 2018

Privacy Policy          Affiliate Disclaimer          Terms Of Use          © 2018  Zehhu           All Rights Reserved