Exercises / Barbell Row

Barbell Row

Also known as: Bent-over row, Barbell bent-over row

A bent-over barbell pull. The bar is rowed to the lower ribs, then lowered under control.

Primary muscles
Back (latissimus dorsi), Back (rhomboids)
Secondary muscles
Shoulders (posterior deltoid), Biceps (biceps brachii)
Equipment
Barbell (barbell, plates, flat floor)
Pattern
Horizontal Pull
Difficulty
Intermediate
Line diagram of a Barbell Row.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Pronated barbell bent-over row at peak contraction.
Barbell row.jpg by Em Bhoo, CC BY 2.0. Via Wikimedia Commons. License: CC BY. Source.

Cues

  1. Hinge until the torso is about 30 to 45 degrees to the floor (or closer to parallel for a stricter row).
  2. Row the bar to the lower chest or upper abdomen without standing up out of the hinge.
  3. Keep the spine long; do not yank the load with the lower back.
  4. Lower the bar under control; do not bounce it off a dead hang.

Common mistakes

  • Using hip drive so the row becomes a cheat shrug.
  • Rounding the upper back as the load increases.
  • Rowing the bar to the knees instead of the torso.

Safety

  • Keep the back long; do not bounce the bar off the floor or the thighs.
  • Stop if the low back rounds hard under load.