Exercise of the Week:

Barbell Row

Muscles Used: Latissimus Dorsi, Teres Major, Trapezius m. (middle)

The Latissimus Dorsi, or lats, spread across the entire back like a blanket. It is responsible for the extension, adduction, transverse extension, and internal rotation of the shoulder joint. It is also used in the flexion of the spine.

This exercise is a great builder of the lats because the movement is directly related to everything the lats are made for. The stretching portion of the exercise helps to stretch the upper and outer portion of the lats, while the contracting work the inner (flexing) portion.

The Teres Major assists the Latissimus Dorsi in raising the humerus downward and backward and rotating it inward.

Because the Teres Major is located just underneath the armpit, you will feel it stretch at the bottom of the exercise and feel it assist the lats in the beginning of the flexion of the barbell row.

The Trapezius muscle forms a diamond shape located running from the back of the neck, to above the shoulder, and down the vertebrae into the middle of the spine.

Because the fibers run in different directions, it has a variety of actions, including:

• scapular elevation (shrugging up or lifting the shoulders)
• scapular retraction (drawing the shoulder blades toward the midline)
• scapular depression (pulling the shoulder blades down)

From this starting position, pinch your scapulae together and use your back to pull the weigtht up to your lower chest/upper abdomen. From this point, lower the weight slowly back down to the starting position. Be sure that your head stays up to help keep your back flat, and your lower back doesn't flex or extend during the exercise.