Barbell Row

Barbell Row is an intermediate compound pull using barbell. It loads Back.

Muscles worked

• Primary: Back
• Secondary: Lats, Biceps, Forearms, Traps, Hamstrings

Setup

• Hinge to a flat or near-flat back, bar hanging at mid-shin to knee.
• Grip just outside the legs, lats packed.

How to do it

1. Row the bar to the lower ribs / upper abs.
2. Pause a beat with the shoulder blades back.
3. Lower under control to a full hang.

Coaching cues

• Pull the elbows, not the hands.
• Keep the torso angle fixed.
• Squeeze the bar toward the hips.

Common mistakes

• Yank with the lower back. Hinge first; row with the arms and mid-back.
• Standing more upright each rep. Reset the torso angle at the bottom.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back
• Cable Row Back