Wiki/Exercises/Barbell Row

Barbell Row

backbarbell

Where the back muscles sit, front and back.

Anatomical figures from body-muscles by Ivan Vulović, Apache-2.0.

Primary muscle

back

Equipment

barbell

Secondary muscles

arms, core

How to perform

Stand with feet hip width, bar over mid foot. Hinge at the hips until your torso is roughly 15 to 45 degrees above horizontal. Grip just outside your knees and brace your core hard. Pull the bar towards your lower ribs or upper stomach, driving your elbows back. Lower under control without letting your torso rise. Common mistakes: standing up as you pull, rounding the lower back, and jerking the weight up with the hips.

Technique video

How To Build a Thick Back With Perfect Rowing Technique (Pendlay Row/ Helms Row) by Jeff Nippard, on YouTube. Embedded with no tracking cookies until you press play.