Performed with a barbell, this exercise is targeted for the upper back.
Barbell Row Technique & Execution
Standing with your feet shoulder width apart, grasp the barbell with an overhand grip
Bend your knees slightly, and bend forward
Keep your back straight, and head up looking forward, and let the weight hang at arm's length below you
Using your back muscles, pull the weight upward toward your abdominals
Then lower back to starting point
When performing barbell rows, ensure your back is straight, and when pulling the weight up, avoid using your lower back to isolate the lats. Pull the weight toward your abs, not your chest.
Dumbbell Row Exercises
Bent Over Two Arm Dumbbell Row Exercise
The difference between bent over dumbbell row and barbell row is that you work the upper back independently using two dumbbells. You can still use relatively heavy weights with dumbbells but you are forcing the two sides of your body to work on its own.
Two Arm Dumbbell Row Technique & Execution
Holding a dumbbell in each hand, bend your knees slightly with your upper body bent forward
Keep your head up looking forward and start off with the weights hanging at arm's length
Lift up the weights as high up as possible on your two sides
Then lower the weights back down to starting position
One Arm Dumbbell Row
Unlike the two arm dumbbell row, the one arm dumbbell row exercise is performed one arm at a time, which allows you to use a much heavier weight. This back exercise also works the two sides of the back independently, but allowing the usage of a heavier weight.
Technique & Execution
Bend forward until your upper body is almost parallel with the floor, and place your free hand and leg on a flat bench for support
Grasp a dumbbell with your other hand and let it hang at arm's length felling the fullest possible stretch
Keep your body steady, lift the dumbbell up as high as possible to your side
Then lower down to the starting position
Perform your repetitions with one arm first, then switch to the other arm
