Barbell Bent-Over Rows

Description

PURPOSE: The primary exercise for developing back thickness. While chins build width, rows build the dense, detailed muscularity that shows from the side. EXECUTION: (1) Stand with feet shoulder-width apart, bend forward at the waist until your torso is roughly parallel to the floor (or at a 45-degree angle for less lower back stress). (2) Grasp a barbell with an overhand grip slightly wider than shoulder width, arms hanging straight down. (3) Pull the bar up to your lower chest/upper abdomen, squeezing your shoulder blades together at the top. (4) Lower the bar slowly back to the starting position. KEY TIPS: Keep your lower back flat—never round it. Keep your knees slightly bent to reduce lower back stress. Pull the bar to your lower chest, not your neck. Squeeze your back at the top of each rep—don't just yank the weight up. Arnold would use both overhand and underhand grips: overhand emphasizes the upper back and rear delts, underhand emphasizes the lower lats and allows more biceps involvement. VARIATIONS: Underhand Grip Rows (Yates Rows), T-Bar Rows, One-Arm Dumbbell Rows, Pendlay Rows (from dead stop each rep).