HyperBody
Exercise library · Back

Barbell Row.

A compound pulling exercise that builds back thickness, targeting the lats, rhomboids, and rear deltoids.

IntermediateBarbell
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids
Secondary
Rear delts · Biceps · Lower back
The play-by-play

How to do it.

  1. Step 01

    Stand with feet hip-width apart, bending at the hips with a slight knee bend.

  2. Step 02

    Grasp a barbell with an overhand grip, hands slightly wider than shoulder-width.

  3. Step 03

    Keep your back straight and chest up, letting the barbell hang.

  4. Step 04

    Pull the barbell towards your lower chest or upper abdomen.

  5. Step 05

    Squeeze your shoulder blades together at the top of the movement.

  6. Step 06

    Slowly lower the barbell back to the starting position with control.

What separates good from great

Pro cues.

  • Maintain a flat back throughout the entire exercise.

  • Avoid using momentum; focus on muscle contraction.

  • Keep your head in a neutral position, looking slightly forward.