The barbell row is a classic back training movement that effectively engages the major muscle groups of the back, especially the trapezius and rhomboids in the upper back. However, it is very important for beginners to choose the right weight and reps, otherwise it may cause unnecessary injuries due to excessive weight or reps.
In general, the weight of a barbell row should be chosen according to the individual's strength and training level. For beginners, it is advisable to choose a relatively light weight, usually around 10-15 kg. This weight can help you establish the correct movement pattern and technique, while avoiding injuries caused by excessive weight.
As you get used to it, you can gradually increase the weight, but don't get too focused on it and neglect the right movements and techniques. In general, do not increase more than 5 kg at a time to avoid excessive burden on the body.
In addition to weight, the number of times is also very important. For beginners, it is advisable to choose a relatively low number of reps, usually around 10-15 reps. This can help you establish the right movement patterns and techniques, while avoiding injuries caused by over-fatigue.
As you get used to it, you can gradually increase the reps, but don't get too focused on the reps and neglect the correct moves and techniques. In general, do not increase more than 5 times at a time to avoid excessive burden on the body.
In conclusion, the entry weight of a barbell row should be around 10-15 kg, and the number of reps should be around 10-15 reps. After getting used to it, you can gradually increase the weight and reps, but don't neglect the correct movements and techniques to avoid putting too much strain on your body.