Back Exercises

By Paige Waehner, About.com Guide

Updated May 20, 2013

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

The barbell row is one variation of bentover rows and allows you to use heavier weights while working all the muscles of the back. Take care with this exercise and make sure your abs are contracted to protect the lower back as you bend over.

1. With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until you're at about a 45-degree angle. Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward.
2. Begin the movement by taking the weight out in front of the knees.
3. Bend the elbows and contract the back to pull the weight in towards the bellybutton, following the line of the legs.
4. Bring the elbows just past the torso and squeeze the back.
5. Lower down and repeat for 1-3 sets of 8-16 reps

Tips

• Be sure your abs are engaged. If this hurts your back, skip this exercise or adjust your position.