Barbell Rows
Back • Gym • Intermediate
- Muscle Group: Back
- Training Type: Compund
- Equipment: Barbell
- Difficulty: Intermediate
Exercise Overview
The barbell row is a compound back exercise that targets the lats, upper back, and mid-back muscles through a powerful horizontal pulling motion. It is one of the most effective movements for building back thickness, improving pulling strength, and developing overall upper-body mass.
How To Do It
1. Setup
Stand with feet shoulder-width apart and place a loaded barbell on the floor. Hinge at the hips and grip the bar slightly wider than shoulder width.
2. Starting Position
Bend your knees slightly, keep your back flat, chest up, and core braced. Let the bar hang with arms fully extended.
3. Execution
Pull the barbell toward your lower ribs by driving your elbows back. Squeeze your shoulder blades together at the top of the movement.
4. Return
Lower the barbell back to the starting position under control, maintaining a neutral spine throughout.