Barbell Row
Barbell Row is a compound strength exercise primarily targeting the back. Secondary muscles: Biceps, Shoulders. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Stand with feet shoulder-width apart and grip the barbell with an overhand grip just outside your knees.
- 2Hinge forward at the hips until your torso is roughly 45 degrees to the floor, keeping your back flat.
- 3Let the bar hang at arm's length with your arms fully extended and shoulder blades relaxed.
- 4Brace your core and pull the bar toward your lower chest or upper abdomen, driving your elbows back.
- 5Squeeze your shoulder blades together at the top of the movement, holding for one second.
- 6Lower the bar back to the starting position under control, fully extending your arms.
Tips & Form Cues
- ✓Keep your elbows close to your body and drive them toward the ceiling.
- ✓Squeeze your shoulder blades together hard at the top for full back contraction.
- ✓Avoid using momentum or "body English" — the torso should remain stationary.
- ✓If your lower back rounds, reduce the weight or elevate the barbell on blocks.
- ✓Try an underhand (supinated) grip to shift more emphasis to the lower lats and biceps.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Barbell Row work?
Barbell Row primarily targets the back. Secondary muscles include Biceps, Shoulders.
What equipment do I need for Barbell Row?
Barbell Row requires barbell.
Is Barbell Row good for beginners?
Barbell Row is rated intermediate difficulty. Some experience is recommended.
Is Barbell Row a compound or isolation exercise?
Barbell Row is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.