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 feet shoulder-width apart, hinge at the hips until your torso is nearly parallel to the floor, and grip the bar.
• Keep your back flat, neck neutral, and core braced before starting the movement.
• Pull the bar toward your lower chest by driving your elbows up and squeezing your shoulder blades together.
• Lower the barbell back to the starting position under control until your arms are fully extended.

Common mistakes

• Using aggressive body English or bouncing the knees to hoist the weight up.
• Allowing the upper back to round, especially at the bottom of the movement.
• Pulling with the arms rather than leading the movement with the elbows and back.

Frequently asked questions

Should I use an overhand or underhand grip?

An overhand grip targets the upper back and rear deltoids, while an underhand grip recruits more biceps and latissimus dorsi.

Where should the bar touch my torso?

The bar should make contact with the lower chest or upper abdomen, depending on your torso angle and grip width.

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