The Barbell Row is a great exercise that can lead to great back development, although it is complicated and easy to get wrong. Danny demonstrates the only way you should barbell row in this video by covering proper form, periodization, and more.

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- How to do the Barbell Row
- Approach the bar like you would in a deadlift
- Bar over the middle of the foot
- Maintain spinal alignment like deadlift
- Hold bar at top for starting position
- Get hips out of the way of the barbell, lower the barbell down to right below the knees
- Brace your core and align elbows, shoulders, and wrists
- Pull up in a straight line and make contact with wherever your torso length is
- Do not pull it up too high, just a straight line
- Make sure to put shoulders all the way back and squeeze
- 2 Second Concentric, 2 Second Squeeze, 2 Second Eccentric
- Extra Details
- Pick whatever row feels the most natural for you
- Elbow Placement
- We cannot have internal rotation of elbows, so keep elbows back and pull so shoulders can fully retract
- Is it common to feel this exercise in muscles besides the lats?
- You can sometimes feel it in the low back and the bicep/forearm.
- If this happens, regress the weight and make sure you feel it in your lats
- If you can’t do that with lower weight revert to cable rows, t-bar row, other rows
- How to incorporate the Barbell Row into your program
- You can train this exercise heavy and do 1-5 reps.
- If you want to train for hypertrophy do 8-12 reps with 2-2-2 up hold down.
- If you want to train for better posture incorporate 15-20 reps

If you enjoyed this video check out our other exercise tutorials here:
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How to Incline Dumbbell Press Correctly:    • Grow Your Chest with the INCINE DUMBB...  



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