When bodybuilders train their upper body, they are often keen on training their arms and chest, but do less training on their back muscles. In fact, back muscles also need us to exercise regularly. A thick back muscle will make you look stronger. There are many back training exercises, so what do you know about barbell fitness back exercises? Let’s go take a look below!
Barbell bent over row
Start standing upright, holding the barbell with a grip slightly above your shoulders. Bend your knees slightly and bring your body partially forward while maintaining a neutral spine position. Move the barbell upward to contract the lats and contract at the top, keeping your upper body in a fixed position during the process. Concentrate on pulling your elbows back, eliminating as much arm movement as possible. Using a power strap allows you to lift more weight and prevents your grip from limiting your movement. The bent over row is the best move for a strong, wide back. What's unique about this move is that it targets several back muscles more specifically than other moves. If the movement is performed correctly, it will help strengthen and thicken the mid-back.
Padler Rowing
Place the barbell on the floor, just like in a deadlift. Bend over the barbell so that your back is nearly horizontal to the floor. Keep your chest straight, spine neutral, and push your elbows back behind your torso at the top of the movement. Lower the barbell to the floor so it rests completely on the ground. The unique thing about the Pandler Row is that the weight comes to a complete stop at the end of the movement. Therefore, every action is forced to increaseAdded latissimus dorsi stimulation.
T-bar single-arm row
Start by placing one end of the barbell in a corner or in a mine tube. Raise your hips, side to side facing the barbell. Keeping your spine neutral, focus on pulling your elbows back across your torso. Some barbells may have slightly thicker ends, allowing for the use of straps, thus eliminating any limitations in grip strength. When done with correct form, you'll get a clear view of the lats that most people only dream about. This unilateral barbell movement focuses on isolating each of your lats. In some strength training, it is considered to be the single best movement to promote complete muscle development.