Barbell Rows | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Hinge at the hips

2

Pull bar to your belly

3

Squeeze shoulder blades

4

Lower with control

Equipment Needed

Barbell

Stand with feet shoulder-width apart and grip the barbell with an overhand grip.
Hinge at your hips until your torso is roughly 45 degrees to the floor.
Let the bar hang at arm's length below your shoulders.
Pull the bar up toward your lower ribcage, driving your elbows back.
Squeeze your shoulder blades together at the top.
Lower the bar back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Using momentum to swing the bar up

Rounding the lower back

Not pulling the bar to the correct position on the torso

Pro Tips

Think of rowing to your hip crease, not your chest

Use a controlled 1-second hold at the top to maximize back engagement

Avoid using momentum by keeping a slight pause at the bottom

Your Progress

Variations

Pendlay Row

Yates Row (underhand)

Meadows Row

Seal Row