Barbell Row

A classic compound pulling exercise that builds overall back thickness.

Intermediate · Recommended Sets: 3 sets x 8-10 reps · Lats, Mid-Back (Rhomboids), Erector Spinae, Biceps

Barbell Row — Points to Check Today

  • Reduce the weight immediately if your back rounds — A rounded lower back in the hinged position carries the greatest risk of injury. (Pulling a heavy bar with the lower back rounded)
  • Don't use momentum — Jerking up by straightening your torso means you're lifting with your lower back, which is incorrect. (Jerking up by straightening the torso and then dropping the bar)
  • Maintain your torso angle — If you stand up as you pull, the tension leaves your back. (Standing up more and more with every pull)

Barbell Row — How to Do It / If You're New

  1. Stand holding the bar at shoulder-width, bend your knees slightly, then push your hips back and hinge your torso to about 45 degrees.
  2. Keep your chest open and your back straight as you let the bar hang below your knees (gaze slightly forward on the floor).
  3. Drive your elbows back and pull the bar toward below your navel. Focus on squeezing your mid-back.
  4. Pause briefly at the top, then lower the bar slowly with control to the starting position.