Barbell rows

Barbell Rows

This exercise is not for people having back problems. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.
Be very careful while performing this exercise and make sure that you use the correct tecnique to do it. Be sure your abs are also engaged . If this hurts your back, try adjust your position but if pain still continues then skip this exercise.

Correct tecnique for Barbell Rows:

• With hands a bit wider than shoulders on the bar and feet about hip-distance apart , bend forward at the waist until you are at about a 45-degree angle.  Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward.
• Begin the movement by taking the weight out in front of the knees.
• Bend the elbows and contract the back to pull the weight in towards the bellybutton, following the line of the legs.
• Bring the elbows just past the central part of the body and squeeze the back.
• Lower down and repeat for 1-3 sets of 8-16 repititions.