Top Strength Coach Explains How One Back Exercise Can Help Transform Your Entire Physique

If it’s not part of your program, it should be. Here’s why

strong back

Walk into any gym in America and you’ll usually find a traffic jam at the benchpress.

But if you were to point out a man with an impressive physique, I guarantee he’s not pressing all day long.

I promise he’s putting a premium on exercises that work his backside. And there’s one exercise in particular that I bet he never skips: the barbell row.

The Benefits Of the Barbell Row

1. Better posture

The barbell row targets your upper back muscles—your middle and lower traps, your rhomboids, and the stabilizer muscles in the back of your shoulders—helping to pull your shoulders back. When there is a strength imbalance between your chest and your back, your shoulders will hunch forward.

2. Bigger lifts

The row trains your trapezius and rhomboids—muscles that help keep your shoulder blades from moving as you bench press. The more stable your shoulders are, the more strength you can generate in your arms and chest.

It gives you a more stable “platform” to press the weights from, and decreases your risk of shoulder injury.

3. An athletic physique

A thicker, wider, more muscular upper back results in the coveted V-shaped torso.

Related: Build Your Best Body At Home In Less Than 30 Minutes a Day With the Men’s Health 21-DAY METASHRED

4. More total-body strength 

Strong lats, traps, and rhomboids prevent excessive spinal rounding during the deadlift and squat. That means you can hoist heavier loads with better form and less injury to your back, and build more strength, muscle, and power from head to toe.

5. Beat Jason Bourne in hand-to-hand combat

Actually, no, it won’t. I wish.

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