Exercise guide · Back
Barbell Row
The bent-over barbell row trains your mid-back and lats from a hip-hinge position, pulling the bar toward your lower chest. Keep your spine neutral and drive your elbows back rather than yanking with your lower back.
- Targets: Mid back
- Equipment: Barbell
- Type: Compound
Step by step
How to do the Barbell Row
- Load a barbell on the floor or in a rack around mid-shin height. Stand with feet hip-width, toes under the bar.
- Hinge at the hips until your torso is roughly 30–45 degrees from vertical. Grip the bar just outside your knees with an overhand or mixed grip.
- Brace your core, set your shoulders down and back, and keep your neck in line with your spine.
- Row the bar toward your lower ribs or upper abs by driving elbows back and squeezing shoulder blades together at the top.
- Lower the bar under control to arm extension without letting your back round between reps.
Form cues
- Hinge from the hips, not the lower back
- Elbows drive toward your back pockets
- Bar stays close to your shins on the way down
- Chest proud, spine neutral throughout
Common mistakes
- Rounding the lower back at the bottom
- Standing too upright and turning the pull into a shrug
- Using a hip snap to jerk the weight up
- Flaring elbows straight out to the sides
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps, Lower back and Forearms
Safety: Start with a weight you can row while holding your hinge. Stop and reset if your lower back rounds or you feel sharp lower-back pain.
Alternatives
