Barbell Row
Back
Weight & Reps
Barbell
The barbell row is a fundamental compound pulling exercise that targets the entire back, including the lats, rhomboids, and traps. Hinge at the hips and pull the bar to your lower chest for optimal activation.
How to Do Barbell Row
- Hinge at the hips until your torso is 30-45 degrees above parallel to the floor
- Pull the bar toward your lower chest or upper abdomen, driving elbows back
- Squeeze your shoulder blades together at the top for a one-second hold
- Keep your lower back neutral — no rounding under load
Form Cues
- Hinge at the hips until your torso is 30-45 degrees above parallel to the floor
- Pull the bar toward your lower chest or upper abdomen, driving elbows back
- Squeeze your shoulder blades together at the top for a one-second hold
- Keep your lower back neutral — no rounding under load
Common Mistakes to Avoid
- Standing too upright and turning the row into an upright row or shrug
- Using excessive body English (jerking the torso up) to heave the weight
- Pulling the bar to the hips instead of the lower chest, which reduces lat engagement
Muscles Worked
Primary
Latissimus Dorsi
Rhomboids
Trapezius (Middle)
Secondary
Biceps Brachii
Rear Deltoid
Erector Spinae
Infraspinatus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the barbell row work?
The barbell row primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary work from the biceps, rear deltoids, and erector spinae.
How much should a beginner barbell row?
Beginner men typically row 65-95 lbs (30-43 kg), while beginner women start at 45-65 lbs (20-30 kg). Start with the empty barbell to master the hip hinge position.
Barbell row vs dumbbell row — which is better?
Barbell rows allow heavier loading and work both sides simultaneously, while dumbbell rows isolate each side and are easier on the lower back. Use barbell rows for overall back strength and dumbbell rows for balance and isolation.
Watch Form Guide on YouTube
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