Barbell Row
A heavy horizontal pull for back thickness. Your lower back and hamstrings hold the hinge throughout.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Barbell
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the barbell row
- 1Hold the bar with an overhand grip just outside your thighs.
- 2Hinge at the hips with soft knees until your torso is about 45° to the floor.
- 3Pull the bar to your lower ribs, driving the elbows back.
- 4Lower it until your arms are straight, keeping the torso angle fixed.
When to pick it: Pick it as a main back builder when your lower back is healthy and your hinge is solid.
Form cues
- Flat back, braced core
- Elbows past the torso
- Same torso angle every rep
Common mistakes
- Standing up as the set gets hard
- Rounding the lower back
- Jerking the bar with the hips
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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These train the same muscles with different equipment.
