Barbell Row
BarbellStrength
The Barbell Row is a strength training exercise where you hinge at the hips with a barbell, pulling it from the ground toward your lower chest or upper abdomen while maintaining a neutral spine. Its primary purpose is to build upper back thickness and pulling power, targeting the shoulders as the primary muscles and the back (including lats, rhomboids, and traps) as secondary movers. Ideal for athletes, powerlifters, and general strength enthusiasts seeking improved posture and posterior chain development, it requires only a barbell and plates.
How to Perform Barbell Row
- 1Stand with feet shoulder-width apart, barbell on the floor in front of you.
- 2Bend at hips and knees to grip barbell with overhand grip, hands slightly wider than shoulders; keep back flat, chest up, and core braced.
- 3Position torso nearly parallel to floor, shoulders over barbell, arms fully extended straight down.
- 4Inhale, then pull barbell toward lower chest or upper abdomen by driving elbows back and squeezing shoulder blades together.
- 5Exhale as you reach the top position, keeping elbows close to body and avoiding momentum.
- 6Inhale and slowly lower barbell to full arm extension, maintaining flat back.
- 7Repeat for desired reps, then return barbell to floor controlled.
- 8Key form tips: Keep back neutral (no rounding/arching); pull with back muscles, not arms; avoid jerking or using legs for momentum. Common mistakes: shrugging shoulders, incomplete range of motion, or flaring elbows wide.
