Barbell rows are a staple exercise for building a strong, muscular back. However, to take your barbell row to the next level, incorporating accessory exercises is essential. These exercises target supporting muscles, improve technique, and prevent plateaus.
In this article, we’ll explore the best barbell row accessory exercises to help you maximize your back strength and overall performance!
Why Add Accessory Exercises?
Accessory exercises enhance your barbell row by:
- Strengthening weak points: Target areas like your lats, traps, rhomboids, and spinal erectors.
- Improving stability: Build core and grip strength to maintain proper form.
- Reducing injury risk: Strengthen supporting muscles to protect your lower back and shoulders.
Top Barbell Row Accessory Exercises
1. Pull-Ups and Chin-Ups
These bodyweight exercises are excellent for building lat strength and improving upper back development. Use a mix of pull-up grips (neutral, overhand, and underhand) to target different muscles and mimic the pulling motion of barbell rows.
How-To:
- Grab a pull-up bar with your desired grip.
- Hang with your arms fully extended and your shoulders engaged.
- Pull your chest toward the bar, keeping your elbows close to your body.
- Lower yourself back to the starting position with control.
Tip: If bodyweight pull-ups are too challenging, use resistance bands or an assisted pull-up machine.
2. Dumbbell Rows
Dumbbell rows allow for a greater range of motion and help correct muscle imbalances between sides. Perform them with a bench for support or in a bent-over position to replicate barbell row mechanics.
How-To:
- Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand.
- Keep your back flat and core engaged.
- Pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
- Lower the dumbbell back to the starting position.
Tip: Keep your back flat and row the dumbbell toward your hip for maximum lat engagement.
3. Seal Rows
Seal rows eliminate momentum by supporting your chest on a bench. This isolates your lats, traps, and rhomboids while reducing strain on the lower back.
How-To:
- Lie chest-down on a bench set at a horizontal position.
- Hold a barbell or dumbbells below the bench.
- Pull the weights toward your chest, keeping your elbows close to your body.
- Lower the weights back to the starting position with control.
4. Face Pulls
Face pulls target your rear delts and traps, which are critical for maintaining scapular stability during barbell rows.
How-To:
- Attach a rope to a cable machine at about chest height.
- Grab the rope with both hands and step back to create tension.
- Pull the rope toward your face, keeping your elbows high and wide.
- Slowly return to the starting position.
5. Pendlay Rows
Pendlay rows are a stricter version of the barbell row, focusing on explosive power and lat activation. By starting from the floor with each rep, you eliminate momentum and improve pulling strength.
How-To:
- Set up a barbell on the floor and stand with your feet shoulder-width apart.
- Bend over, keeping your back flat, and grip the barbell just outside your knees.
- Pull the barbell explosively toward your lower chest.
- Lower the barbell back to the floor between reps.
Pro Tip: Maintain a flat back and explosive pull for optimal results.
6. Deadlifts
Deadlifts strengthen your entire posterior chain, including the spinal erectors, glutes, and hamstrings. A strong posterior chain supports the heavy loads associated with barbell rows.
How-To:
- Stand with your feet hip-width apart and the barbell over your midfoot.
- Hinge at your hips and grip the bar just outside your knees.
- Lift the bar by extending your hips and knees simultaneously.
- Lower the bar back to the floor with control.
Tip: Incorporate variations like Romanian or stiff-legged deadlifts to target specific areas.
7. Inverted Rows
Inverted rows are a bodyweight exercise that improves upper back and core strength. Adjust the angle to make the exercise more or less challenging.
How-To:
- Set a bar at about waist height and lie underneath it.
- Grab the bar with an overhand grip and straighten your body.
- Pull your chest toward the bar, keeping your core engaged.
- Lower yourself back to the starting position.
Tip: Use rings or a TRX system for added instability and core engagement.
8. Farmer’s Carries
Grip strength plays a crucial role in barbell rows, and farmer’s carries are one of the best ways to build it. They also enhance core stability and overall endurance.
How-To:
- Hold a heavy dumbbell or kettlebell in each hand.
- Stand tall with your shoulders back and core tight.
- Walk a set distance or time while maintaining good posture.
- Place the weights down carefully at the end of the set.
FAQ
How can I incorporate accessory exercises into my workout routine?
Incorporate 2-3 accessory exercises per workout, focusing on your specific weaknesses. For example, pair barbell rows with pull-ups and dumbbell rows for a comprehensive back session. Rotate exercises every 4-6 weeks to keep your training fresh and prevent plateaus.
What lifting gear can support my barbell rows and accessory exercises?
Using quality lifting gear can enhance your performance and protect against injury. UPPPER Lifting Straps provide excellent grip support for heavy rows, deadlifts, and more pulling exercises! While UPPPER's Lifting Belt provides unmatched core and lower back support during challenging sets.
How often should I perform accessory exercises?
Perform accessory exercises 2-3 times per week, depending on your training goals and overall program. Ensure you balance intensity and recovery to avoid overtraining.
Can beginners benefit from accessory exercises?
Yes! Beginners can use accessory exercises to build a strong foundation, improve technique, and prevent imbalances. Start with lighter weights and focus on proper form to maximize benefits.
By incorporating barbell row accessory exercises into your training routine, you can build a stronger, more balanced back while improving your overall performance. Focus on consistent progression, proper form, and variety to unlock your full potential. Whether you're a beginner or an advanced lifter, these accessory exercises will help you row your way to a more muscular and powerful physique.
About UPPPER
At UPPPER, we're all about empowering lifters with high-quality, stylish gear that stands out in the gym. From supportive Wrist Wraps to Lever Belts, our products are designed to help you perform your best and look great while doing it. Whether you're pushing for a new PR or just starting your fitness journey, UPPPER has the gear you need to elevate your workouts.