Bent-over barbell rows

It’s always impressive to see well-developed upper-back muscles that fan out from the waist to the shoulders, giving the body that much sought-after V shape. One of the best upper-back exercises for developing that V shape is the bent-over barbell row. That’s because the bulk of the stress of the barbell row is applied to the latissimus dorsi, which is the muscle responsible for the V shape. This is a large flat muscle whose Latin root means “broad of the back.” Even though the latissimus dorsi, or lat muscles, are situated on the back, they are in effect arm muscles; their action

is to draw the arm back behind the midline of the body and downward. In action, their movement resembles that of rowing a boat or climbing a rope.

To perform the barbell row, bend at the waist so that your torso is at a right angle (ninety degrees) to your legs. Grab hold of the bar so that your palms are facing your shins. Your hand spacing should be between two and two and a half feet. Slowly pull the bar up toward your torso until it touches your lower chest. From this fully contracted position, slowly lower the resistance back to the starting position (your arms should be fully extended), and repeat for the required number of repetitions. Rest briefly, and then perform your next exercise.

Remember that the barbell is to touch the floor only when the set is completed. This will ensure that maximum stimulation is imparted to the lats throughout the movement. Also remember to maintain the bent-over position throughout the set.