Barbell Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for back thickness for optimal results. The Barbell Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rear deltoids.
Everything You Need to Know About the Barbell Row
The Barbell Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Rhomboids and Middle trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back thickness for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Barbell Row work?
Primary
Secondary
Stabilizers
Step-by-step: Barbell Row
- 1
Stand with feet hip-width apart.
- 2
Hinge at hips, keeping back flat.
- 3
Grip barbell with overhand grip.
- 4
Pull bar to lower chest.
- 5
Squeeze shoulder blades together.
- 6
Lower with control for optimal results.
What are the best tips for the Barbell Row?
Keep your back flat throughout.
Don't round your lower back.
Row to lower chest for full contraction.
Control the negative.
Mistakes to watch for on the Barbell Row
Rounding the back for optimal results.
A compromised back position during the Barbell Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using too much body English.
On pulling movements like the Barbell Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not squeezing at the top.
On pulling movements like the Barbell Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rowing to belly instead of chest.
On pulling movements like the Barbell Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the Barbell Row?
Intermediate to advanced for optimal results.
How to Program the Barbell Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90s.
What are good alternatives to the Barbell Row?
Other Variations
- Pendlay Row
- Underhand Row
- T-Bar Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Barbell Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Don't round spine.