Barbell Row

How to Perform the Barbell Row

1. Stand with feet hip-width apart and grip a barbell with hands slightly wider than shoulder-width.
2. Hinge forward at the hips until your torso is roughly 45 degrees to the floor. Keep your knees slightly bent.
3. Let the bar hang at arm's length with your back flat and core braced.
4. Pull the bar toward your lower chest or upper abs by driving your elbows back behind your body.
5. Squeeze your shoulder blades together at the top of the movement and hold for a brief pause.
6. Lower the bar in a controlled manner back to the starting position with arms fully extended.
7. Keep your torso angle consistent throughout — do not jerk or use momentum to lift the weight.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds a thick, muscular back and strong lats
• ✓Balances out pushing strength from bench pressing
• ✓Improves posture by strengthening the posterior chain
• ✓Strengthens the hip hinge position used in deadlifts

Pro Tips

• ●Think about driving your elbows toward the ceiling rather than pulling with your hands.
• ●Use lifting straps for heavier sets so grip does not limit back development.
• ●Record yourself from the side to check torso angle and bar path.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the barbell row in workout programs and training advice.