The Floor On Each Rep Strengthen Your Back, Lats And
Traps More Than Any Other Barbell Row Variation!
2. Grip The Bar Like You Bench Press. For maximum carry-over to your Bench Press, your Barbell Row should be the exact opposite movement. This means no underhand grip but both palms facing you, using the same grip width as when you Bench. Thumbs around the bar and squeeze it hard for maximum strength.
3. Pull With Your Elbows. This simple trick will help you use your upper-back maximally rather than turning your Rows into a biceps exercise. Pull your elbows towards the ceiling instead of merely pulling with your hands. If you don't "get" it, briefly Barbell Row using the thumbless grip to get the feeling for it.
4. Row Against Your Chest. If the bar doesn't hit your chest, it's like doing a partial Squat or half Bench: the rep isn't completed and you're not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press.
5. Keep Your Upper-back Parallel. Don't let yourself get carried away by your ego or you won't get the most out of Barbell Rows. Be strict: your upper-back should be doing all the work. If your Barbell Rows turn into 50° shrugs or you're cheating with your hips and knees, the weight is too heavy. Lower it.
7. Keep Your Head Down. Do not try looking at the mirror in front of you in your gym, or you'll get neck pain. Don't look at your feet either otherwise your lower back can round and hurt. Simply look at the floor below you and tape yourself from the side you want to check your Barbell Row technique.