Barbell row

Lats, rhomboids, mid traps, rear deltoids and biceps.

Barbell row: Starting position
Starting position
Barbell row: Bar to the abdomen
Bar to the abdomen
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How to do it

  1. Standing with your feet hip-width apart, grip the bar with your palms facing you or facing down, a little wider than your shoulders.
  2. Bend your knees slightly and lean your torso forward (about 45° or a bit more), back straight.
  3. Let the bar hang with your arms straight.
  4. Pull the bar towards your lower abdomen, driving your elbows back and squeezing your shoulder blades together.
  5. Lower under control until your arms are straight, without losing your posture.

Cues

  • Think of pulling with your elbows, not your hands.
  • Fixed torso: the angle shouldn't change during the set.
  • Abs braced to protect your lower back.

Common mistakes

  • Standing up on every rep to build momentum.
  • Rounding your back.
  • Shrugging your shoulders towards your ears.

Photos: free-exercise-db (public domain).

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