Bent over barbell row is one of my favourite exercises for building back muscles. If done properly, it can build your upper back to great proportions and can also define your upper back.
Bent over barbell row was one of the exercises I did for my upper back routine and I still do it during back day. I will give you details on how to do it so that you can get the upper back of your dreams.
You will need a barbell, some weights and an action mindset J
Load the barbell with weights you are comfortable with. The barbell should be on the floor or you can stand on the bench. When you are standing on the bench, you will get a long range of motion. This can be helpful. If you don’t have the bench, then don’t worry. It’s ok.
If you are standing on the floor, bend down and pick up the barbell with wider than shoulder grip. When you do this, you have to make sure that your back is straight. Now pull the barbell up until it touches your upper abdomen. Let it go down slowly again in a controlled fashion. You should drop the weight slowly.
When you do this movement, your body will be in a 90 degree angle. Some people nowadays advocate of keeping your back little up. This is like 100 degree angle. I like the old school way of doing it which is 90 degree because I feel it is the better way of doing it. Not because I like it. It is because it the one that provides the best results.
What I mean by 90 degree angle is that your upper back is parallel to the floor and there is a slight bend in your knees.
Increase the weight when you move on to the next set. The first set should be light and then you should increase the weight in your next set.
I would suggest doing this exercise for 5 sets and in the range of 8 to 12 repetitions. You can increase the weight some weeks and you can do up to 6 to 8 repetitions also.
This will increase the mass of your back, if you want to make a big back. The other thing that you can do is make sure that you rest more when you are doing 6 to 8 repetitions.