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Weight Training

Barbell Upright Row (How to Perform it Properly Step by Step)

Barbell Upright Row

 

The barbell upright row is a good exercise for building size and strength in your upper back region and your shoulders.

To develop larger and stronger muscles, load the barbell with a weight that you can easily complete 4-8 reps of the exercise with.

To improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the barbell upright row:

1. Put the barbell down by your feet and stand behind it with your feet a shoulder width apart.

Barbell Upright Row

 

2. Bend over at the waist and grab the barbell with both hands using an overhand grip.

Barbell Upright Row

 

3. Straighten up at the waist, raise the barbell up off the ground and rest it against the top of your legs.

Barbell Upright Row

 

4. Bend your arms and lift the barbell up to shoulder height. Use the muscles in your shoulders and upper back as you perform this movement.

Barbell Upright Row

 

5. Straighten your arms and lower the barbell back down so that it’s in front of your legs.

Barbell Upright Row

 

6. Go over steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Upright Row

 

7. Repeat the exercise two to three more times.

Barbell Upright Row

 

This exercise can also be performed using a straight bar attached to a low pulley as well as using dumbbells.

 

Word of Caution:

You should really only perfom this exercise with lighter weights, and you should make sure you have mastered the proper form and correct execution, as it is not uncommon to sustain shoulder injuries.

 

 

 

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Weight Training

Romanian Deadlift (WORKOUT WITH PROPER FORM AND TECHNIQUE)

Romanian Deadlift

The Romanian deadlift or straight leg deadlift workout is said to be one of the best barbell movements for your legs and back.

But you must make sure that you get your technique right and use proper form.

To develop larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

If you want to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the Romanian deadlift with a barbell.

1.Place the barbell on the ground in front of your feet and stand with your feet a shoulder width apart.

Barbell Romanian Deadlift

 

2. Bend at the waist and grab the barbell with an overhand grip. Keep your hands around a shoulder width apart.

Bar bell Romanian Deadlift

 

3. Return to a standing position, lift the barbell off the ground and rest it in front of the top part of your legs.

Barbell Romanian Deadlift

 

4. Bend at the waist, keep your shoulder blades engaged and lower the barbell down, stopping just before it touches the ground.

Barbell Romanian Deadlift

 

5. Straighten at the waist and bring the barbell back up so that it’s resting in front of the top part of your legs. Keep your shoulders engaged and lift with your hamstrings.

Barbell Romanian Deadlift

 

6. Repeat steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Romanian Deadlift

 

7. Repeat the exercise two to three more times.

Barbell Romanian Deadlift

 

This is a great isolation strength exercise for targeting the hamstrings and the glutes.

 

 

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Weight Training

Barbell Front Squat (PROPER FORM STEP BY STEP)

 

Barbell Front Squat benefits
The barbell front squat is an excellent compound movement for strengthening and building up the muscles in your core and lower body.

If you want to get yourself larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

On the other hand if your goal is to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Check out below to see how to perform the barbell front squat, and don’t forget to watch the video at the end:

 

1. Stand with the barbell in front of you with your feet a shoulder width apart.

Barbell Front Squat

 

2. Bend your knees and lower your butt down until it is in line with your knees. Then bend yourself forward at the waist and grab the barbell with an overhand grip.

Barbell Front Squat with form

 

3.  Stand up straight, lift the barbell off the ground and rest it against the front of your legs.

Barbell Front Squat form

 

4. Bend your arms and curl the barbell up to shoulder height.

Barbell Front Squat with form

 

5. Rest the barbell against your shoulders, and support the weight with your hands and your shoulders. Then bring your elbows up high and out in front of your body.

Barbell Front Squat proper form

 

6. Hold the barbell steady in this position, then slowly bend your knees and lower your body down toward the ground.

Stop when your butt is just below your knees and maintain an upright posture at all times.

 

Barbell Front Squat benefits

 

7. Straighten your legs and raise your body back up. Keep your elbows held out in front of your body and your body straight.

Barbell Front Squat

 

8. Repeat steps 6-7 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Front Squat

 

9. Repeat the exercise two or three more times.

Barbell Front Squat

 

Cautionary Note: This exercise is not recommended if you have back problems.
You can substitute it with the dumbbell squat variation or a leg press machine instead.
If you have a good healthy back, make sure you use perfect form and don’t ever slouch the back forward as this can cause you some back injury.
Be mindful as well with any weight used; if you are in doubt, use less weight rather than more.
The barbell front squat is a safe exercise but only if performed properly.

 

 

Categories
Weight Training

Bent over Barbell Row (PROPER FORM STEP BY STEP)

Bar bell Bent Over Row

 

The bent over barbell row is a brilliant compound movement for your upper body which works not only your arms, but also your back, shoulders and core.

If you want to develop larger and stronger muscles, you need to load the barbell with a weight that you can complete 4-8 reps of the exercise with.

In order to improve your muscle tone and endurance, you need to select a weight you can complete 12-16 reps of the exercise with.

Here is how you use proper form to carry out the bent over barbell row:

 

1. Stand with the barbell in front of our legs and your feet about shoulder width apart.

Bent over barbell row

 

2. Bend forward at the waist and grab the barbell with both hands using an overhand grip.

Make sure that your hands are about a shoulder width apart.

Barbell Row

 

3. Straighten your waist, lift the barbell off the ground and rest it against the front of your legs.

Make sure you keep your legs and body straight.

Barbell Bent Over Row

 

4. Bend forward at the waist and bend your knees slightly.

As you do this, keep your arms straight, keep your knees in-line with your feet and hang the barbell in front of the lower part of your legs.

Bent over bar bell row

 

5. Hold your legs and body in this position, then slowly bend your arms and row the barbell up toward your chest, stopping a few inches before the barbell touches your chest.

Bar bell Bent Over Row

 

6. Keep holding your legs and body in this position, then slowly straighten your arms and lower the barbell back down in front of the lower part of your legs.

Barbell Bent Over Rowing

 

7.  Repeat steps 5-6 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Bent over barbell rowing

 

8. Repeat the exercise two or three more times.

Bent Over Barbell Rows

 

Cautionary Note: This type of exercise is not really recommended for people that have back problems. A Low Pulley Row would be a better choice for people with back problems.

If you have got a healthy back, make sure that you use proper form and never slouch your back forward as this can cause a back injury.

Be cautious as well when adding weights; in case of doubt, use less weight rather than more.