Barbell Row

Technique

Hinge at the hips until your torso is roughly parallel to the floor and grip the barbell with a pronated grip. Pull the bar toward your lower abdomen, retracting your shoulder blades at the top. Keep your lower back flat and neutral. Lower the bar under control without letting it touch the floor.

Steps

1. Grip the bar slightly wider than shoulder-width with your palms facing down
2. Hinge at the hips until your torso is roughly parallel to the floor
3. Brace your core and keep your lower back flat and neutral
4. Pull the bar toward your lower abdomen
5. Retract your shoulder blades at the top
6. Lower the bar under control without touching the floor

Common mistakes

• Rounding or excessively arching the lower back
• Raising the torso to generate momentum
• Pulling the bar toward the chest instead of the lower abdomen
• Dropping the bar quickly between repetitions

Variations

• Supinated-grip barbell row
• Wide-grip barbell row
• Pendlay row
• Landmine row

FAQ