The barbell row is one of the best exercises for a thick, strong back. You pull a barbell from a bent-over position towards your stomach, training your lats, the muscles between your shoulder blades, your rear delts and your lower back in one movement. No wonder it shows up in almost every strength program.
Still, a lot of people get it wrong: standing too upright, swinging the upper body or rounding the lower back. In this article you'll learn how to do the barbell row properly step by step, which mistakes to avoid and how to make sure your grip doesn't give out before your back does.
What is a barbell row?
The barbell row (also called the bent-over row) is a horizontal pulling exercise. You stand with slightly bent knees, hinge forward from your hips and pull the bar towards your lower stomach. Where the lat pulldown mainly trains the width of your back, the barbell row puts more emphasis on thickness and strength in your mid-back.
Because you have to keep your upper body still for the whole set, it's also a solid exercise for your lower back, glutes and hamstrings. That bent-over position closely resembles the starting position of the Romanian deadlift, so if you've mastered that, you've got a head start.
Which muscles does the barbell row train?
- Latissimus dorsi: the large, wide muscles on the sides of your back.
- Rhomboids and middle trapezius: the muscles between your shoulder blades that give you a thick mid-back.
- Rear delts: the back of your shoulders.
- Biceps and forearms: assist with the pull and hold on to the bar.
- Lower back, glutes and hamstrings: keep your torso stable in the bent-over position.
PREMIUM LIFTING STRAPS
€19,95
Don't let your grip decide how much you can lift. With the Gymsetz Premium Lifting Straps you hold the bar firmly during heavy pulling exercises, so...
View productBarbell row technique: how to do it step by step
Get into the right stance
Place your feet hip-width apart, with the bar over the middle of your feet. Grab the bar slightly wider than shoulder width and first lift it up like a deadlift.
Hinge from your hips
Bend your knees slightly and push your hips back until your upper body is roughly 30 to 45 degrees above horizontal. Keep your back straight, your chest open and your neck in line with your spine.
Brace your core
Breathe in, tighten your abs and pull your shoulder blades slightly back and down. Your arms hang straight below your shoulders.
Pull the bar to your lower stomach
Drive your elbows back, close to your body, until the bar touches your lower stomach or just below your belly button. Briefly squeeze your shoulder blades together at the top.
Lower with control
Lower the bar slowly until your arms are straight again, without your upper body coming up. Breathe out and start the next rep.
Tip
Think "elbows to your back pockets" instead of "bar up". That way you train more with your back and less with your biceps.
Common barbell row mistakes
Standing too upright
The more upright you stand, the more the exercise turns into a shrug. You then mainly train your upper traps instead of your mid-back. Stay bent over, even when the sets get heavy.
Swinging your upper body
A little movement is normal on heavy sets, but if you swing every rep up, momentum takes over. Lower the weight and keep your torso still.
A rounded lower back
Don't let your lower back round. Keep your chest open and your abs tight. If you have lower back pain or an existing injury, check with a doctor or physiotherapist first.
Pulling too much with your arms
If you pull the bar to your chest with your elbows flared wide, the load shifts to your arms and shoulders. Keep your elbows closer to your body and pull towards your lower stomach.
Grip: overhand, underhand and lifting straps
You can do the barbell row with different grips. Each grip shifts the focus slightly:
| Grip | Focus | Good for |
|---|---|---|
| Overhand grip (pronated) | Mid-back, rear delts | The standard barbell row |
| Underhand grip (supinated) | Lats and biceps | Variation, often slightly more weight |
| With lifting straps | Your back stays the limiting factor | Heavy sets and high reps |
On heavy or long sets, your grip often gives out before your back. That's what Premium Lifting Straps are for: they connect your hands to the bar so you can finish the set on back strength. Read how to put them on correctly in How to use lifting straps. Use them mainly on your heaviest sets and keep training your grip without straps as well.
Tip
Do your wrists bother you quickly on heavy rows? Some lifters use wrist wraps for extra support. Check the wrist wraps collection to see what suits you.
Sets and reps: an example
How many sets and reps you do depends on your goal and your overall program. A common setup for muscle growth looks like this:
Pick a weight that makes the last reps hard but still technically clean. If it feels easy, increase the weight or the number of reps following the principle of progressive overload. Want to know how many back sets you need per week? Read sets per muscle group per week.
Barbell row variations
- Pendlay row: the bar rests on the floor every rep and you stand almost horizontal. More explosive and stricter on your technique.
- Yates row: a more upright variation with an underhand grip, often with more weight.
- Dumbbell row: one arm at a time with support on a bench. Nice if you want to take load off your lower back.
- Seated cable row: seated at the cable, so your torso has less stabilising to do.
Frequently asked questions about the barbell row
Is the barbell row good for beginners?
Yes, as long as you start with a light weight and learn the bent-over position first. If you can't keep your back straight yet, start with the dumbbell row or seated cable row.
How far should I bend over for the barbell row?
An upper body roughly 30 to 45 degrees above horizontal works well for most people. The further you bend over, the more your mid-back works and the less weight you can usually handle.
Can I use lifting straps for the barbell row?
Yes. Straps help when your grip gives out before your back, especially on heavy sets. Keep doing sets without straps too, so your grip gets stronger along the way.
Which is better: barbell row or lat pulldown?
They complement each other. The barbell row is a horizontal pull for thickness and strength, the lat pulldown a vertical pull for width. A good back program often includes both.
In summary
The barbell row is a powerful exercise for a thick, strong back. Hinge from your hips, keep your back straight, drive your elbows back and lower the bar with control. Avoid swinging and standing too upright, and use lifting straps when your grip becomes the limiting factor. You'll find more articles on training and technique in the Fitness Hub.
Read next
View
Learn pull-ups: how to get your first pull-up
Learn pull-ups step by step: from dead hangs and negative pull-ups to the right...
View
Deadlift technique: lift heavier and safer
How to perform the deadlift with proper technique, step by step. Including the most...
View
Romanian deadlift: build strong hamstrings with the right technique
Learn the Romanian deadlift step by step: how it differs from the regular deadlift,...
Ready to train stronger?
Discover all guides, programs and tools in the Fitness Hub.