What Are the Benefits of Barbell Rows?

While many fitness fads fail the test of time, the barbell row has prevailed as a go-to exercise for centuries. The reason for its continued use in strength programs is that it's one of the best "bang for your buck" exercises. The barbell row activates muscles throughout the whole body and burns a ton of calories in the process. Learn about the extensive benefits associated with the barbell row.

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


Safety First People

The barbell row has numerous benefits, but with benefit comes risk. The barbell row is associated with higher low back injury rates than cable and dumbbell rows. Exercisers who get injured during the barbell row often fail to stabilize their core throughout the set. Be sure that you have adequate core strength and always keep your core tight when performing the barbell row to avoid low back injury. The barbell row is a high risk exercise for people with low back pain and should be used on a case-by-case basis. Contact a personal trainer to assess your form if the barbell row causes pain.