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Your barbell row activation changes depending on grip width and pulling path. 1. Wide-Grip Barbell Rear Row - upper back, rear delts 2. Reverse-Grip Barbell Row - lower lats, biceps 3. Standard-Grip Barbell Row - lats overall, mid back 4. Close-Grip Barbell Row - mid back, lower lats 5. Barbell Shrug - upper traps Use the right row variation ...
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6 ROWS TO GROW 1. Barbell Bent Over Rows- hits your whole back and is also great for your spinal erectors due to having to hold that RDL position throughout the movement. 2. Meadows Rows- can absolutely blast your back with this variation. Can play around with foot placement to make it more upper back or lat focused. 3. Chest Supported T-Bar Rows- chest supported rows are great for really developing your back by forcing you to stay nice and strict throughout. T bar rows with a chest support allo
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