Back · Upper back · Barbell
Barbell Row
The barbell row is a bent-over pull of a barbell to the lower ribs. It is the main heavy rowing exercise for the upper back and lats, and it balances the bench press in most programs.
How to
Barbell- 1 Hinge to ~45°, bar hanging under the shoulders.
- 2 Pull the bar to the lower ribs, elbows back.
- 3 Lower slowly, keeping the back flat.
Tips
- Keep the torso angle fixed; if it rises with each rep, the weight is too heavy.
- Pull the elbows back toward the hips, not straight up.
- Brace the abs as in a deadlift before each set.
Common mistakes
- Standing more upright each rep until it turns into a shrug.
- Jerking the bar with the lower back.
- Rounding the upper back at the bottom.
Muscles worked
Main
- Lats
- Upper back (rhomboids, middle traps)
Also working
- Rear delts
- Biceps
- Lower back, which holds the hinge
Breathing and bracing
Brace before each rep, breathe out as the bar reaches the body, breathe in as it lowers.
Sets and reps
- Strength
- 3–5 sets of 5–8 reps, 2–3 min rest
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
Setup
- 1 Stand with the feet hip-width and the bar over the middle of the foot.
- 2 Grip the bar overhand, a little wider than shoulder-width.
- 3 Deadlift the bar to the hips, then hinge forward to about 45° with soft knees.
- 4 Let the bar hang under the shoulders with straight arms and a flat back.
Technique in detail
- Pull the bar to the lower ribs or upper belly.
- Drive the elbows back and squeeze the shoulder blades together at the top.
- Lower the bar to straight arms under control.
- Keep the torso angle the same on every rep.
- Keep the neck in line with the back and look at the floor a little ahead.
In these plans
- PPL · 6 DAY · Pull B
- UPPER / LOWER · 2 DAY · Upper
- UPPER / LOWER · 4 DAY · Upper A
- BRO SPLIT · 5 DAY · Back
Variations and alternatives
Questions
Overhand or underhand grip?
Overhand spreads the work across the upper back; underhand brings in the biceps and keeps the elbows closer to the body. Both are fine.
How far should I bend over?
About 45° is common. More upright lets you use more weight but works the upper traps more; close to parallel is the Pendlay row.
My lower back tires first. What should I do?
Lower the weight, brace harder, or move some sets to a chest-supported row.
Log it in Volu(me)
Add Barbell Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.