💪 Barbell Row
Hinge at the hips and row a barbell to your lower chest. Builds a thick, strong back and improves posture.
Upper BodyIntermediateBarbell4 × 10
How to do the Barbell Row
- Stand with feet hip-width apart, hinge forward at the hips to about 45 degrees
- Grip the barbell just outside your knees, overhand or mixed grip
- Keep your back flat and core braced
- Pull the bar to your lower chest / upper abdomen
- Squeeze your shoulder blades at the top
- Lower the bar under control
Form tips
- Keep your back flat — don't round your spine
- Pull with your elbows, not your hands
- Avoid using momentum or jerking the weight
- Keep the bar close to your body throughout
Muscles worked
Latissimus Dorsi, Rhomboids, Rear Deltoids, Biceps, Erector Spinae
When to be cautious
- Acute lower back pain
- Disc herniation
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