Back
Barbell row
The barbell row pulls a loaded bar to your lower ribs from a hinged position, building thickness across the back.
- Primary
- Lats
- Secondary
- Biceps, Lower back, Upper back
- Equipment
- Barbell
- Type
- compound
Why it earns a spot
It trains the lats, upper back and spinal erectors together and matches your pressing volume with heavy pulling.
How to do it
- Stand with the bar over your mid-foot, hinge at the hips until your torso is roughly 45 degrees, and grip just outside your legs.
- Brace your trunk and keep your back flat.
- Pull the bar toward your lower ribs, driving your elbows back.
- Squeeze at the top without shrugging, then lower the bar until your arms are straight.
- Hold your torso angle steady for the entire set.
Common mistakes
- Standing up a little more on every rep to heave the weight; hold the angle.
- Using the legs to jerk the bar up; keep your knees fixed.
- Rowing to your chest instead of your lower ribs, which shortens the range.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 5-10 | 2-3 min |
Add 2.5 kg (5 lb) when you complete all sets at the top of the range with a steady torso. Keep the same row height each time.
Swaps and alternatives
Fortis · free while in beta
Log every barbell row set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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