Everybody wants a huge and thick back. But as we all know, building a massive back is really hard, because the back muscles are the ones we don’t see in the mirror when we workout. If you want a huge back, you need to incorporate one exercise in every single workout on back day!
The bent-over barbell row is a classic back thickness and strength builder. During this exercise you also use your lower back, the abs, which are used to stabilize your body, and the biceps which is contributing to this compound movement.
This exercise can easily do some damage to your lower back, so make sure you are using correct form and adequate weights for it.
How it’s done:
– Stand straight and grab the barbell a little wider than your shoulder width with your palms facing down. Slightly bend your knees, than bend your torso at the waist so that it gets almost parallel to the ground. While doing the movement, your back has to be straight.
– Keep your head up at all times, ensuring the barbell is hanging down in front of your body, arms extended, forming the starting position.
– Your body should maintain still. Then with your elbows close to the body lift the barbell upwards and exhale. When the barbell is at the top, touching your body, squeeze the muscles on the upper back and while squeezed hold for a moment. Than lower the bar and inhale, putting the bar back to the starting position.
You completed one rep. Make sure you keep your form all the way. And breathe properly. Do between 6-15 reps, depending on your objective!
The barbell row is one of the most important exercises for building strength and tickness on your back muscle!
This old school classic compound movement can:
- build a huge back
- build a strong back
- build a thick back
- build explosiveness
- strengthen the hips
Be sure to do it in every back day!