Rows of any sort are great for adding thickness to your lats. They also target other muscles such as the trapezius and upper back. The bent-over barbell row is a particularly good mass-builder and should definitely be included in your back routine. Varying your grip on the barbell targets different areas of your back. An overhand grip (palms facing you) stresses the middle and upper lats as well as the trapezius and upper back. A reverse grip (palms facing away from you) targets the lower lats. If your back is weak, you may want to start out doing bent-over barbell rows on a Smith machine to make things easier. Make sure the machine allows you to lower the bar to full extension so you get a nice stretch in your lats at the bottom of each rep. If you aren’t getting a good enough stretch, try standing on an aerobic step (or something similar) to raise yourself off the ground. Eventually, work your way up to performing bent-over barbell rows without a Smith machine; you’ll get a much better workout if you do.
Muscle Emphasis: primary emphasis is on the latissimus dorsi, secondary stress is placed on the arms, traps, erectors, delts.
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