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If you are doing barbell rows for a thicker back, here are a few things to keep in mind. Number 1, do not start your workout with this movement. Due to the lack of chest support and high stability requirement, there will be a lot of excess fatigue as well as low back involvement, which will accumulate quickly and impact your subsequent back movements. Thus, to prevent this, simply put it at the end of your workout, or at least the last back exercise for that day so that the fatigue does not impact any future sets. Number 2, prioritize your range of motion. As you can see here I am using small plates on the end so that I can lower the bar further down, and you can even stand on plates like this for a bit more of a stretch. Remember we are protracting our scapula, so do not be afraid to get deep. And finally number 3, do not load this too heavy. If your goal is muscle growth, then proper technique is going to matter much more than a shit ton of weight, especially when there is absolutely no lumbar support during the entire movement. And when you are intentionally slowing down that eccentric, getting a huge stretch at the bottom, your lower back is going to be doing a lot of work, which is fine, but trust me you do not want to load this too heavy. And if your form looks anything like this, you probably won’t be able to either.
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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5’8, and my only goal was to gain weight. Since then I’ve bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodybuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)
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