Step by step instructions, muscle activation and variants for the Barbell Rack Row.
A horizontal pulling exercise performed by lying under a barbell set in a rack at approximately waist height, then rowing your chest up to the bar. This bodyweight-leveraged row builds thickness in the lats and mid-back while requiring no additional loading beyond the barbell and your body position.
Common mistakes content is coming soon.
The Barbell Rack Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.