Lats Are the New Biceps
The barbell row is one of the most effective exercises for developing a strong back. The prime mover, which is the muscle responsible for completing the movement, is the latissimus dorsi. The lats are one of the biggest muscles in the upper body and are instrumental to an impressive physique. In addition to substantial latissimus activation, the barbell row works all three areas of the trapezius with very high activation in the upper and middle traps. The rhomboids — a key postural muscle — is called upon heavily as well. It’s safe to say that the barbell row is a top exercise for packing on size and strength in the back muscles.
Jaw Dropping Boulder Shoulders
Shapely, balanced deltoids are immensely important for one’s physique. There are three separate parts to the deltoid muscle: front, middle and rear deltoids. The majority of exercisers have well-developed front deltoids from doing pushups, bench presses and military presses. They often have balanced middle deltoids from doing dumbbell lateral raises. But few exercisers focus on the rear deltoids, which takes away from the round, defined appearance of the shoulders. Barbell bent over rows are the best exercise for this often neglected area of the shoulder. Also, the rear deltoids are increasingly activated when performing barbell rows with an overhand grip compared to the underhand grip.
Stability, It’s a Full Body Thing
With all of the upper body benefits it’s easy to overlook the full body stabilization effect of the barbell row. The bent over barbell row requires strength from the hands all the way down to the feet. The feet, legs, hips and core have to work just to maintain a stable position throughout the exercise. Of course, more muscles working means more calories burned, so by activating an array of muscles the barbell row turns into a fat-burning exercise as well. Read More…