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Movements Atlas

Barbell Row

Also called Bent Over Barbell Row.

Works Middle back biceps, lats, shoulders

Gear Barbell

Family Row

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How to do it

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Then inhale and slowly lower the barbell back to the starting position.
  4. Repeat for the recommended amount of repetitions.

In these plans Strength FoundationsThe First Two WeeksYour First BarbellBack Under the BarBar and RackBarbell PowerBarbell RoundsTwice a Week BarbellSquat BlockDeadlift BlockBench BlockBarbell PeakFive Short DaysThe Garage SplitFive by FiveWave StrengthBarbell for SizeBase, Build, PeakBands and ChainsThe Big LiftsBack Builder

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