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Barbell Row

The big horizontal barbell pull: it builds thickness across your whole back and reinforces your deadlift position.

Also known as: bent-over row, barbell bent-over row

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Barbell Row muscle map: lats, rhomboids, biceps and rear delts highlighted on the front and back of the body

How to do it

Holding the bar, soften your knees and hinge forward to about 45 degrees with a flat back.
Let the bar hang at arm's length with a grip slightly wider than your shoulders.
Row the bar to your lower chest or belly button, driving your elbows back.
Squeeze your back for a moment, then lower under control.

Form cues

Your torso shouldn't rise as you pull; if it does, the weight is too heavy.
Elbows about 45 degrees from your body to share the work between lats and upper back.
Brace your abs to protect your lower back.

Common mistakes

Standing up with every rep: hip drive replaces back work.
Rounding your lower back: keep a neutral spine and drop the weight if you can't.
Pulling with your arms only: think elbows back, not bar up.

Sets and reps

3-4 sets of 6-12 reps with 2 minutes of rest. Use it as your first or second back exercise.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the barbell row.

Pendlay row
Each rep starts from the floor with a horizontal torso: more power, no momentum.
Barbell · Intermediate
How to do it
1. Load a barbell and set it on the floor.
2. Hinge at the hips until your torso is parallel to the ground, knees slightly bent.
3. Grip the bar slightly wider than shoulder-width with an overhand grip.
4. Explosively pull the bar to your lower chest.
5. Lower the bar back to the floor under control and pause before the next rep.
Primary
Lats, Rhomboids, Traps
Secondary
Biceps, Lower Back, Rear Delts
Reverse-grip row
Palms up: more biceps and lower lats.
Barbell · Intermediate
How to do it
1. Stand with feet shoulder-width apart and grip a barbell underhand.
2. Hinge forward at the hips with a slight knee bend.
3. Let the bar hang with your arms extended.
4. Pull the bar to your lower abdomen by driving your elbows back.
5. Squeeze your back at the top.
6. Lower the bar with control.
Primary
Lats, Rhomboids
Secondary
Biceps, Lower Back, Traps
EZ-bar row
A semi-neutral grip that's kinder to wrists and elbows.
EZ Curl Bar · Intermediate
How to do it
1. Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees.
2. Pull the bar to your lower ribcage.
3. Lower under control.
Primary
Lats, Rhomboids
Secondary
Biceps, Rear Delts
Reverse-grip EZ-bar row
An underhand grip on the angled bar.
EZ Curl Bar · Intermediate
How to do it
1. Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip.
2. Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor.
3. Let the bar hang directly below your shoulders with arms fully extended.
4. Pull the bar towards your lower abdomen, squeezing your shoulder blades together and driving your elbows up.
5. Control the eccentric phase, slowly lowering the bar back to the starting position with full arm extension.
Primary
Biceps, Lats
Secondary
Rear Delts, Rhomboids, Traps
Smith machine row
A fixed path so you can focus on pulling.
Smith Machine · Beginner
How to do it
1. Stand inside a Smith machine with feet shoulder-width apart.
2. Grip the bar with an overhand grip slightly wider than shoulders.
3. Hinge at the hips until your torso is roughly 45 degrees.
4. Pull the bar toward your lower chest by driving your elbows back.
5. Squeeze your shoulder blades at the top.
6. Lower the bar under control and repeat.
Primary
Lats, Rhomboids
Secondary
Biceps, Lower Back, Traps
Reverse-grip Smith machine row
The underhand version on a guided bar.
Smith Machine · Beginner
How to do it
1. Stand inside a Smith machine and grip the bar with an underhand grip.
2. Hinge forward at the hips until your torso is about 45 degrees.
3. Keep your back flat and core braced.
4. Pull the bar toward your lower abdomen.
5. Squeeze your lats and shoulder blades at the top.
6. Lower the bar under control and repeat.
Primary
Biceps, Lats
Secondary
Lower Back, Rhomboids, Traps
Cable bent-over row
Constant tension and less load on the lower back.
Cable Machine · Intermediate
How to do it
1. Attach a straight or V-bar to a low cable pulley.
2. Hinge at the hips with knees slightly bent.
3. Pull the handle toward your lower chest.
4. Squeeze your shoulder blades at the top.
5. Lower with control and repeat.
Primary
Lats, Rhomboids
Secondary
Biceps, Rear Delts