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The barbell row is one of the most simple and effective exercises you can do to train your back muscles. With the barbell row, your lats, traps, rhomboids, rear delts, and spinal erectors are challenged, basically leaving you with a complete back exercise. But there are several barbell row variations, which variations suit your training goals best? In this video, I will walk you through 6 different barbell row variations!

The following barbell row variations are discussed:

- Overhand-Grip Barbell Rows
- Underhand-Grip Barbell Rows
- T-Bar Rows
- Meadows Rows
- Pendlay Rows
- Seal Rows

One of the most important considerations when it comes to these different barbell row variations is your elbow angle. With a wider elbow angle, the upper back muscles like your rhomboids, mid-traps, and rear delts are trained more. With your elbows more tucked in, the resistance is more in line with the lower region of lats, so the lats get trained harder. Therefore, exercises like the Overhand-Grip Row and Pendlay Rows are typically more upper back dominant. While exercises like the Underhand Barbell Row and T-Bar Row are more lats dominant. So different barbell row grip widths affect which muscles are trained.

In the video, I also discuss several common barbell row mistakes that you want to avoid. At the end of the video, I also discuss different row variations you can do with dumbbells or your bodyweight as an alternative.

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RESEARCH REFERENCES

Barbell Rows Muscle Activation:
[ Ссылка ]

Inverted Rows Low-Back Friendly Exercise
[ Ссылка ]

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MUSIC CREDIT
Music by Ryan Little - Think About You - [ Ссылка ]

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