About this exercise
Barbell rows are a compound exercise that targets the muscles in your back, including the lats, rhomboids, and lower back, while also engaging the biceps and forearms.
Barbell row
Step by step instructions, muscle activation and variants for the Barbell row.
MediumMiddle back
How to Perform
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Let the barbell hang at arm's length from your shoulders.
- Pull the barbell up towards your lower chest, squeezing your shoulder blades together.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat the movement, maintaining proper form throughout.
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shouldersOuter forearm
About the Barbell row
The Barbell 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.
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