Barbell Row.

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.

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.

Questions, answered.

What is the Barbell Row?

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

What muscles does the Barbell Row work?

The Barbell Row primarily works your lats and rhomboids. It also recruits your rear delts, biceps and lower back as secondary movers.

What equipment do I need for the Barbell Row?

You need a barbell to perform the Barbell Row.

How many sets and reps should I do for the Barbell Row?

A typical prescription for the Barbell Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Barbell Row good for beginners?

The Barbell Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.