Barbell Bodyweight Feet Elevated Row

Instructions for proper form

1. Begin by placing a barbell at hip height. Position a flat bench behind you. 2. Lie on your back on the floor beneath the barbell, ensuring your feet are elevated on the bench. 3. Reach up to grasp the barbell with a pronated grip, slightly wider than shoulder-width apart. 4. Engage your core and maintain a straight line from your head to your feet. 5. Pull the barbell toward your chest, squeezing your shoulder blades together at the top of the movement. 6. Lower the barbell back down until your arms are fully extended. 7. Repeat for the desired number of repetitions while maintaining body alignment and tension in the back muscles.

Common mistakes to avoid

1. Allowing your hips to sag or lift, which can compromise your spinal alignment. 2. Not fully extending your arms at the bottom of the movement. 3. Using momentum instead of muscle contraction to pull the barbell. 4. Failing to engage your core throughout the exercise.

Benefits

Specific benefits of the exercise

This exercise targets the latissimus dorsi and other back muscles, enhancing upper body strength, improving posture, and building muscular endurance in the back.

Expected results and timeframe

With consistent training (3-4 times/week), expect to see increased upper body strength and improved back definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate athletes looking to enhance their back strength and muscle hypertrophy, especially those with access to a barbell and bench.

Scientific studies supporting its effectiveness

Research shows that compound exercises like rows effectively activate the latissimus dorsi and promote overall upper body strength. Studies indicate that movements involving horizontal pulling lead to better muscle activation compared to isolation exercises.

Variations

Beginner modifications

To modify for beginners, reduce the height of the elevation so that your feet remain on the floor, or perform the exercise using a suspension trainer or rings for increased control and reduced body weight.

Advanced progressions

For advanced progressions, try incorporating weight plates on your hips for added resistance or perform a single-arm variation to increase difficulty and engage core stability.

Integrations

Complementary exercises

Consider pairing with push-ups, planks, or lat pulldowns to promote balance between pushing and pulling movements.

Super set recommendations

Superset with exercises such as push-ups or dips for a balanced upper body workout that targets both push and pull muscle groups.

Sample workout routines

A sample routine could be: 1. Barbell Bodyweight Feet Elevated Row (3 sets of 10-12 reps), 2. Push-Ups (3 sets of 10-15 reps), 3. Planks (3 sets of 30-60 seconds).

Exercise combinations

Combine with chest exercises like bench presses or tricep extensions for a complete upper body session that emphasizes all major muscle groups.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout after warming up and before isolated movements, as it is a compound exercise requiring significant energy and coordination.