Barbell Row
Upper backCompoundPullBarbellIntermediate
The most complete horizontal barbell pull. Works the lats, rhomboids, mid and lower traps, and biceps.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with your feet shoulder-width apart.
- 2.Hinge your torso 45-60 degrees with a neutral spine.
- 3.Pull the bar to your abdomen, retracting your shoulder blades.
- 4.Lower under control to full extension.
Common mistakes
- ●Using leg and back momentum
- ●Pulling to the chest
- ●Not retracting the shoulder blades
- ●Rounding the lower back
Proper technique
Torso stays static — all movement is in the arms and shoulder blades. Squeeze the shoulder blades together at the contraction. Drive your elbows as far back as possible.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
- Mid traps
- Lower traps
- Rhomboids
Secondary
- Biceps brachii
- Rear deltoid
- Teres major
- Spinal erectors
- Core
- Infraspinatus
- Teres minor