All exercises
Barbell row
A heavy horizontal pull that builds a thick upper back and a strong hinge.
- Starting point
- Muscles worked
- Upper back, Lats, Rear shoulders
- Equipment
- Barbell
How to do it
- 1
Hold the bar with an overhand grip just wider than your shoulders.
- 2
Hinge forward until your torso is about 45° or lower, back flat, knees soft.
- 3
Pull the bar to your lower ribs, driving your elbows back.
- 4
Squeeze your shoulder blades, then lower the bar to straight arms.
What to think about
- “Lock the torso still”
- “Elbows back, not out”
- “Bar to the belly button”
Common mistakes
- Standing up as you pull
- Rounding the back
- Using the hips to swing the bar