Arnold Schwarzenegger doing Barbell Rows. Image credit: d_vdm
In The New Encyclopedia of Modern Bodybuilding Schwarzenegger recommends standing on a block or bench when doing Barbell Rows using 20kg/45lbs plates. This way you can lower the weight without the bar touching the floor.
As you can see on the picture above, your lower back rounds if you do Barbell Rows that way. The results: lower back pain and weight lifting getting a bad reputation. Here’s how to avoid lower back pain from Barbell Rows.
Start Each Rep on The Floor. Barbell Rows bent over at 45° or Barbell Rows on a block/bench force your lower back to stay contracted at all time. Your lower back gets no rest for the duration of all your reps.
The correct way to do Barbell Rows is to start & end each rep with the weight on the floor. Like for Deadlifts. This way your lower back gets a break between reps and you can use hip extension on the way up.
Keep Your Back Straight. Bending your back stresses your lumbar vertebrae, which increases the risks of back injuries like hernia.
- Look 45° Forward. Looking forward will hurt your neck. Looking down will round your back. Look about 45° forward.
- Chest up. Shoulder-blades back & down and chest forward. Do Shoulder Dislocations if you lack mobility.
Stretch Your Hamstrings. Tight hamstrings will make your lower back round on Barbell Rows just like they do on Squats. Tight hamstrings will pull your lower back down when you bent over.
If you feel a deep stretch in your hamstrings when doing Barbell Rows, work on hamstring flexibility. Do the 7 Dynamic Stretches to Improve Your Hip Mobility. Especially Leg Swings will help.
Persist. While Barbell Rows are an upper-back exercise in the first place, lower back stress is normal because of the horizontal torso position. But your lower back will be safe as long as you keep it straight at all times.
If your back is straight and you keep feeling soreness, you have a weak lower back. Best way to strengthen your lower back is by keep doing Barbell Rows & Deadlifts. Soreness will go away as you get stronger at them.
Remember that all weight lifting exercises can cause back injuries if you do them incorrectly. Lower the weight when necessary to practice technique. Increase the weight as you improve.
