Exercises · Upper back, lats · Barbell

Barbell row

At a glance: a bent-over rowing exercise. Primary muscles: upper back and lats. Also works: biceps and rear delts. Equipment: barbell.

How to do it

Hinge forward with a flat back, the bar hanging at arm's length.
Row the bar to your lower ribs.
Squeeze your back at the top.
Lower the bar with control.

Form cues that help

Hold the same torso angle for every rep.
Drive your elbows back rather than just pulling with your hands.
Keep your neck in line with your spine.

Common mistakes

Standing up as you pull. If your torso rises each rep, the weight is too heavy.
Rounding your back. Keep it flat.
Using momentum. Pause briefly at the top to keep the reps honest.

Alternatives

If bent-over rows bother your lower back, try the dumbbell row with one hand and knee on a bench, or a pulldown such as the lat pulldown. For a vertical pull, see the pull-up.

How to progress it

Choose a rep range, add weight only while your torso stays still, and write down every set. See progressive overload.

See it moving in FollowSet

FollowSet shows rows in 3D with the working muscles highlighted and logs every set. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain, and ask a qualified coach or clinician if you have a back injury.