Barbell Row
A staple back builder that develops thickness across your lats, rhomboids, and rear delts.
Difficulty
intermediate
Category
strength
Primary Muscles
Lats, Rhomboids
Equipment
Barbell
Secondary Muscles
Rear Delts, Biceps, Lower Back, Core
How to Perform
- Set up: Stand with feet shoulder-width apart. Hinge at the hips to roughly 45 degrees, maintaining a flat back. Grip the bar just outside shoulder width.
- Row: Pull the bar towards your lower chest/upper abdomen. Lead with your elbows, squeezing your shoulder blades together at the top.
- Lower: Extend your arms fully under control, maintaining your hip hinge position throughout.
Common Mistakes
- Too much body English — if you’re heaving the weight up, it’s too heavy
- Not pulling to the right spot — the bar should contact your lower chest, not your belly button
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Lifting Straps | Row heavier without grip being the limiting factor | Gymreapers Lifting Straps | Read Review |
| Chalk | Improves grip for moderate loads without straps | Liquid Grip | Read Review |
| Lifting Belt | Supports lower back in the hinged position on heavy sets | Gymreapers Lever Belt | Read Review |
Variations
- Pendlay Row
- Dumbbell Row
- T-Bar Row
- Seal Row
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