Barbell Rows
Important points about this exercise:
(1) If the bar is lifted to the chest the arms will be stressed more than the upper and middle back.
(2) If the body is not held steady during this exercise it will stress the lower back and will not isolate the upper and middle back.
(3) This exercise is contra indicated for those with lower back problems and in such cases should be performed.
EXECUTION
A wide grip tends to work the upper, middle and outer area of the back. Start with the arms straight, with the weight hanging in front of you and the back in a pre-stretched position.
Concentric contraction: Breathe out as the bar is lifted and pause.
Eccentric contraction: Breathe in. Lower the bar with control (2-4 seconds) until the arms are straight and the back is in a stretched position. Repeat until the desired number of repetitions is completed.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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