What is Barbell Row?
The barbell row is a fundamental back exercise where you lift weight from the floor to your torso while bent over. Targets lats, rhomboids, and posterior chain. Considered essential for balanced upper-body strength.
How to Do Barbell Row with Proper Form
Step-by-Step Guide
- Stand with feet shoulder-width apart, barbell over mid-foot
- Bend at hips (45° angle) with flat back
- Grip bar slightly wider than shoulder width
- Pull bar to lower ribcage, elbows at 45°
- Pause at top, squeeze shoulder blades
- Lower bar with control to starting position
Pro Tip: Imagine pulling elbows toward ceiling to engage lats.
Top 3 Barbell Row Benefits
- Builds thickness in upper/mid back
- Improves posture by countering chest exercises
- Enhances deadlift and pulling strength
Most Common Barbell Row Mistakes (and Fixes)
Mistake #1: Rounded Lower Back
Fix: Engage core and maintain neutral spine
Mistake #2: Using Only Arms
Fix: Initiate pull with shoulder blades
Mistake #3: Partial Range of Motion
Fix: Lower bar until arms fully extend
Barbell Row FAQs
Should barbell touch chest?
Ideal range: Bar reaches lower ribcage. Chest contact isn't necessary if maintaining proper form.
Barbell row vs dumbbell row?
Barbell rows allow heavier loads, dumbbells offer unilateral training. Use both for complete back development.
How heavy should I go?
Beginners: 40-50% deadlift max. Intermediate: 60-70%. Advanced: 80%+ with strict form.
