Barbell Row
Barbell Row is a compound horizontal pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Bent Over Barbell Row · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set safeties just below the lowest controlled position.
- 2Center the plates and use collars where appropriate.
- 3Set the handle or chest pad so the arms can fully reach without the shoulders rolling forward.
- 4Brace the torso and choose an elbow path that points toward the intended part of the back.
How to perform it
- 1Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- 2Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- 3Then inhale and slowly lower the barbell back to the starting position.
- 4Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Elbows drive; hands are hooks
- •Keep the neck long
- •Finish without leaning backward
Common mistakes
- •Using torso momentum
- •Pulling the shoulders toward the ears
- •Over-squeezing far behind the body
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Cable
Plate-loaded
Landmine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.