Barbell Row
Barbell Row is a strength – horizontal pull exercise involving Latissimus dorsi, Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Posterior deltoid, Erector spinae
- Exercise type
- Strength – horizontal pull
Exercise technique
- Setup
Take an overhand grip slightly wider than shoulder width.
- Hinge
Bend your knees slightly, push your hips back and incline your torso forward.
- Support
Press the three contact points of each foot into the floor and brace your abdomen all around.
- Pull
Drive your elbows back to bring the bar toward your lower ribs.
- Finish
Bring your shoulder blades together without lifting your chest.
- Return
Slowly straighten your elbows as you lower the bar in front of your knees.
- Breathing
Exhale during the pull; rebuild trunk pressure before pulling again.
Key technique points
- Keep the bar close to your legs.
- Maintain your torso angle throughout the repetition.
- Keep your neck in line with your back.
- Drive your elbows behind your wrists.
- Let your shoulders reach forward under control at the bottom.
- Do not bounce the weight off the floor.
Common mistakes
Straightening the torso
Do not accelerate the bar by raising your torso and turn the horizontal pull into a hip drive.
Rounding the lower back
Do not lose lower-back control in the bent-over position and transfer the load to passive tissues.
Moving the bar forward
Do not move the bar away from your legs and increase the moment acting on your lower back.
Shrugging
Do not raise your shoulders toward your ears instead of driving your elbows back.
Curling the wrists
Do not curl the bar upward with your wrists and strain your forearms unnecessarily.
Dropping quickly
Do not turn the descent into a free fall and remove the back muscles’ braking role.
Frequently asked questions
Barbell Row: why is “Straightening the torso” a mistake?
Do not accelerate the bar by raising your torso and turn the horizontal pull into a hip drive.
Barbell Row: why is “Rounding the lower back” a mistake?
Do not lose lower-back control in the bent-over position and transfer the load to passive tissues.
Barbell Row: why is “Moving the bar forward” a mistake?
Do not move the bar away from your legs and increase the moment acting on your lower back.
Barbell Row: why is “Shrugging” a mistake?
Do not raise your shoulders toward your ears instead of driving your elbows back.
Barbell Row: why is “Curling the wrists” a mistake?
Do not curl the bar upward with your wrists and strain your forearms unnecessarily.
Barbell Row: why is “Dropping quickly” a mistake?
Do not turn the descent into a free fall and remove the back muscles’ braking role.
What should I focus on when doing Barbell Row?
Keep the bar close to your legs. Maintain your torso angle throughout the repetition. Keep your neck in line with your back. Drive your elbows behind your wrists. Let your shoulders reach forward under control at the bottom. Do not bounce the weight off the floor.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Chin-up
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.