Barbell Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand with a hip-width stance over the bar, hinge the torso to roughly 45 degrees, and maintain a flat back with a natural lumbar curve.
• Grip the bar slightly wider than shoulder width in an overhand grip, engage the lats before initiating the pull, and retract the shoulder blades.
• Pull the bar explosively toward your lower abdomen or navel, keeping the elbows close to the body and driving them just past the torso.
• Lower the bar under control through a full range of motion, consciously letting the shoulder blades spread apart at the bottom to achieve a full lat stretch.

Common mistakes

• Using a jerking or swinging motion with the torso to heave the bar up, which reduces back muscle tension and increases spinal loading.
• Pulling the bar too high toward the chest rather than the lower abdomen, over-activating the upper traps and reducing lat contribution.
• Shortening the range of motion at the bottom by not fully extending the arms, preventing a full lat stretch and limiting long-term muscle development.

Frequently asked questions

Overhand or underhand grip for the barbell row?

An overhand grip emphasizes the mid-back and traps more. An underhand grip allows the elbows to stay closer to the sides, involves the biceps more, and often allows a slightly greater range of motion. Both are effective choices depending on your training goals.

How much torso lean is correct?

Around 45 degrees is a common starting point. A more horizontal torso shifts emphasis toward the lats, while a more upright angle involves the upper traps more. Spinal stability matters more than hitting an exact angle, so choose the position you can hold firmly under load.

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