Build Your Back with Barbell Rows

For a Smaller Looking Waist

A lot of girls focus on trying to get their waists smaller with Squeem’s, “waist trainers” or whatever you want to call them. However, as I always say, you can’t shrink your intestines, but you can grow your muscles! What I mean is, stop worrying about temporarily squeezing your intestines around to make it appear as though you have shrunk your waist. And focus on the things you can actually change and control, like growing your muscles and, in this case, your back. If you slightly broaden your back, your waist will appear smaller, which is otherwise known as the v-taper or an hourglass figure.

One of my favorite back builders is the bent-over reverse-grip barbell row. This is a great compound movement that works several muscles at once! Rows mainly work your middle back, but also hit lats, biceps and shoulders. I actually like to do them a little more upright as opposed to bent-over, which can also be called Yates rows. When you do this, you are able to hit more of your lower lats in the movement, but you should try it both ways and see what is more comfortable for you.

Build Your Back with Barbell Rows

Here is what you’ll want to do:

1. Pick out a barbell with which you can comfortably perform 10-12 reps with.

2. Standing with your feet shoulder-width apart, bend your knees slightly and let your arms hang in front of you.

3. Hold the barbell with your palms facing out.

4. Keeping a straight back, bend at the waist and bring your upper body forward.

5. Keep your elbows close to the body and squeeze them back behind you, moving the bar toward your upper abs. Really focus on squeezing with the back and just use your arms to hold the weight.

6. Slowly lower and repeat for 10-12 reps for four sets.

Callie Bundy

Callie Bundy is an IFBB Bikini Pro & StrongGirl Ambassador. She has a passion for sports and training, she played 3 sports in high school & NCAA Division 1 softball in college. She has previously worked as both a TV and Radio Host for a variety of programs.

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