BACK · COMPOUND
Barbell Row
A bent-over rowing movement that trains the upper back and lats while the trunk remains braced.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts, Core
EquipmentBarbell
DifficultyIntermediate · Horizontal Pull
How to perform
- Take a stable stance and hinge into a strong torso position.
- Brace and pull the bar toward the lower ribcage or upper abdomen.
- Pause briefly while keeping the shoulders controlled.
- Lower the bar without losing your starting position.
Tips
- Use a torso angle you can maintain for the entire set.
- Pull with the elbows rather than turning every repetition into a shrug.
Common mistakes
- Standing upright between repetitions.
- Using excessive momentum to move a load you cannot control.
Watch how to perform it
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