One of the most powerful back work outs one can do to increase the size of their back muscles is the Bentover Barbell Row. One of the best back-width increasing exercises is the wide grip pull up. However, a variation on the bentover row is another great way to build a massive back with massive strength. The variation was included in one of Arnold’s many books, a book my friend had read and showed me this awesome workout.

When to use this Workout

Generally I like to save this workout for the end of my back days. The reasoning behind this is simple; by keeping this exercise at the same point of my ever changing back routine, I have a better judgement of strength gains with this exercise. Although to lift the most weight, you could start with this exercise on your back days.

I wouldn’t recommend using this work out unless your looking to increase mass and strength. I definiately would not recommend this workout if you have back problems and are not comfortable using free weights.

Performing the Variated Bentover Barbell Row

The setup is going to take the longest amount of time and may earn you some interesting looks from fellow gym goers. Items you will need:

1. Barbell – the bar from the free weight bench
2. 2x 25lb plates – the heavier the plates the more stable the bar
3. Whatever plates you will be lifting – obviously you need something to lift!
4. A wall – this will make more sense in a moment
5. Deluxe Seated Row / Chinning Bar Combo – thats the real name heres a picture

Alright, now that we have the equipment we need, we can begin setting up. To begin lay the barbell down on the floor perpindicular to the wall with one ‘plate-holding-end’ against the wall. Next, place the two 25lb plates on either side of the bar to prevent rolling. Finally add your weights to the other end. If you feel that clips are a neccessity, feel free to add one to hold your plates. Now take the Deluxe Seated Row / Chinning Bar Combo and use it to lift the bar, by placing the handle on the underside of the bar with the grips facing up and sliding the handle all the way up to the weights you can begin you body placement.

To set your body up for the lift you need to remember to keep your back straight, this is best achieved by looking up toward the ceiling. Keeping your back straight will help prevent injury. Place your feet shoulder width apart and bend at your knees, you should begin with just lifting the bar to figure out how to set up your body. Your legs need to be bent to allow your upper body to be parallel with the bar while your back stays straight. 

To Perform the Exercise

Now that we have completed the setup and body form, we can begin the workout. To begin grasp the handles and inhale. While you are pulling the bar towards your chest you should exhale and squeeze your back to maximize the use of your back. when lowering the bar back to the starting position, not the floor, you should inhale again and proceed to complete your reps.

Results

The results of this workout are very good from my experience. Although this workout will not help add width to your back, it will increases the overall size of most of your back muscles and dramatically increase your strength over time. Everyones result will vary, of course, but this is an excellent workout to add to your back routine to hit new muscles and help increase strength if your currently at a plateau.

If you feel I have left out any information or enjoyed the article feel free to comment!