Barbell Rows

PistolPete · Oct 14, 2009

Hey guys,

I've been having trouble with barbell rows for a while now.
My two main questions are, What is the tempo you use for doing barbell rows? Do you just drive the bar up, squeeze, and then lower it slowly, or do you use no momentum even on the positive portion of the rep?

My second question is, Where are you supposed to "feel" the exercise. I understand it works the entire back, but sometimes I can't feel my scapula squeezing together, am I supposed to focus on that?

Thanks!

philosopher · Oct 15, 2009

I usually do 1 sec concentric 3 secs eccentric.

Yes you should. Take a look at this site: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Shows a perfect example with a great disciption.

PistolPete · Oct 16, 2009

Thanks man!

In the little Gif, they show the guy parallel to the ground. Is that what you do? I feel like I never see anyone do that.

The Creator · Oct 16, 2009

I never go completely parallel but that is optimal for perfect execution. The further you get away from parallel the more you end up working traps and less rhomboids and lats. However, if you want to move some quality weight every now and again I am not opposed to using slight momentum and tilting up just a little bit.

miamiracing · Oct 18, 2009

i dont do them since i dont feel them. i prefer t-bar's

Johnny5 · Oct 19, 2009

I do both t-bars and barbell rows. I love barbell rows, you can really stack on some weight. And they're a lot of fun. I keep the bar very close to my body, it touches my legs right up to my belly button. You'll really feel it then. Some people they let the bar out too much in front of them.

And underhand grip - you'll feel a killer stretch!

PistolPete · Oct 19, 2009

Thanks for all the input guys that really helps!

I've been doing Underhand for a while, and although I've been moving some nice weight, I haven't been feeling it where I want to. By doing heavier, more momentum, underhand BB rows, I've been feeling it mostly in my lower lats. Which isn't bad, but my middle traps, rhomboids, teres minor/major are what needs the most work. So, I think from now on I will be lowering the weight, and trying to go more parallel.

Creator, when you do your BB rows at more of a parallel body position, where do you usually drive the bar? Top abs, belly button...?

kn609 · Oct 19, 2009

PistolPete said:
Thanks for all the input guys that really helps!

I've been doing Underhand for a while, and although I've been moving some nice weight, I haven't been feeling it where I want to. By doing heavier, more momentum, underhand BB rows, I've been feeling it mostly in my lower lats. Which isn't bad, but my middle traps, rhomboids, teres minor/major are what needs the most work. So, I think from now on I will be lowering the weight, and trying to go more parallel.

Creator, when you do your BB rows at more of a parallel body position, where do you usually drive the bar? Top abs, belly button...?

I know I'm not Creator, but just giving my own insight. I do my barbell rows exactly like in the gif, parallel to the floor. I bring it up right to my belly button or around that area. I feel the higher you bring it, the more the traps get involved as well as biceps and less off the middle back and lats.
Remember this, when doing rows, you want to try to keep your arms perpendicular to the floor. If your arm is making an acute angle during the lift, then you're putting more work into the biceps, which you don't want to do.

PistolPete · Oct 20, 2009

Thanks Kn609! That's really good advice. I'll use it tonight while hitting my back.

By the way, what does the 609 stand for? My old area code was 609, just wondering if were from the same area.

The Creator · Oct 20, 2009

PistolPete said:
Thanks for all the input guys that really helps!

I've been doing Underhand for a while, and although I've been moving some nice weight, I haven't been feeling it where I want to. By doing heavier, more momentum, underhand BB rows, I've been feeling it mostly in my lower lats. Which isn't bad, but my middle traps, rhomboids, teres minor/major are what needs the most work. So, I think from now on I will be lowering the weight, and trying to go more parallel.

Creator, when you do your BB rows at more of a parallel body position, where do you usually drive the bar? Top abs, belly button...?

I try to drive it more towards my belly button. I am told that my traps are well developed so I am trying to work more on mid-back development so I make sure to angle it as such.

MuscleMecca Crew

kn609 · Oct 20, 2009

PistolPete said:
Thanks Kn609! That's really good advice. I'll use it tonight while hitting my back.

By the way, what does the 609 stand for? My old area code was 609, just wondering if were from the same area.

Anytime, buddy.
and lol, nah, it's the birthday 6/09.

PistolPete · Oct 21, 2009

Thanks everyone!

Just did my BB rows last night, I only did 160 pounds, but I kept my body parallel, overhand grip, not much momentum at all, good contraction, and drove it in somewhere in the middle of my stomach, near the belly button. Felt really good!

Barbell Rows

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