To be safe, row until your elbows are in line with your torso, or, at most, 2 inches past it. Do this repeatedly, and you could actually make the shoulder joint less tight. When the elbows finish higher than the torso, the head of the humerus (your upper arm bone) can push forward into the joint capsule of the shoulder. Contrary to popular belief, you don’t need to pull your elbows so high that they wind up higher than your torso. One of the most common mistakes made in the row is pulling back the elbows too far. This will keep your rotator cuff muscles and rear delts involved in the row, getting them valuable work. Your shoulder works best when it’s allowed a certain degree of freedom, so aim to keep your upper arm at anywhere from a 20- to 45-degree angle relative to your torso. Keep the elbows a few inches away from your side. The Basics of the Barbell RowĪlvarez // Getty Images Keep Your Elbows (Pretty) Tight This is a highly integrated exercise with plenty of takeaway. These muscles have to work overtime to make sure your spin stays in alignment.
#Barbell pullover shoulder effects series#
Lastly, a series of muscles in your lower back, the erector spinae and quadratus lumborum, get a major workout.
Any exercise that utilizes these muscles safely is good you want them strong to protect your shoulders from injury. Your biceps and forearm muscles also assist in the pulling motion, as do your brachialis muscles, the muscles that lie underneath your biceps and help flex your elbows.Ī series of smaller stabilizing muscles are also involved in a barbell row, including the teres major, rear deltoids, and your rotator cuff tendons. These are the two thick slabs of muscle that stretch from below the shoulder blades all the way down to your lower back (and the thoracolumbar fascia).īased on how you are pulling with your elbows in relation to your torso, you can adjust the emphasis of a lot of other complementary muscles. The hallmark of any pulling motion is the involvement of the lats (latissimus dorsi), the large, fan-shaped muscles on your back that are the main extenders of your upper arms. The beauty of the barbell row is how many muscles are recruited to accomplish the move. The Muscles You Work When You Barbell Row Make this move your main focus when you train it, and aim to do it at least twice a week. Do it at the start of your workout whenever you’re focusing on muscularly taxing compound exercises like this, you want to hit them early. That’s a lot of bang for your training buck, although you’ll want to be careful about how and when you barbell row. Additionally, you must hold your torso in position to do a barbell row, and isometric challenge that attacks spinal stabilizing muscles and lower leg muscles to fatigue. A barbell row offers a constant downward pull on your entire back, elevating muscular stress.
A typical row attacks your lats and rhomboids, and some shoulder stabilizer muscles.
The move also challenges more muscle groups than most rows. Why? Start with the fact that you can simply go heavier on the barbell row than you can on most other rows, since you’re using both arms (instead of one) to lift the barbell. But it’s the barbell row that just might take your training to the next level. You’ve likely some row variations before, perhaps doing dumbbell rows or cable rows. The row is a staple in physique-building.
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