Barbell Row
Bend knees slightly and hinge forward at the hips, keeping your back neutral. Grip at shoulder width or slightly wider. Row the bar toward your lower chest by pulling your shoulder blades together and bending your arms. Lower under control. Avoid using too heavy weight that forces momentum from hips and lower back.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Hinge forward with the bar hanging below the shoulders and knees soft.
- Brace the core and keep a neutral spine.
- Pull the bar toward the lower ribs by driving the elbows back.
- Pause briefly with the scapulae pulled back.
- Lower under control until the arms are long again.
- Keep the torso angle steady through the set.
Watch for
- Jerking the hips to start the pull.
- Shrugging the shoulders toward the ears.
- Letting the low back round under load.
Breathing
Exhale as you row, inhale as you lower.
Tip
Set the torso angle you can hold before choosing the load.
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