Barbell Row: How-to, Tips & More
The Barbell Row is a intermediate compound exercise for your upper back. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the upper back, it also works your lats, biceps and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
Lower back
Secondary
How to do the Barbell Row
- Hold the bar with an overhand grip a little wider than your shoulders.
- Hinge forward with a flat back until your torso is at about 45 degrees.
- Row the bar to your lower chest.
- Lower it with control.
Barbell Row tips
- Keep your torso still. Do not stand up to finish the rep.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Barbell Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Barbell Row work?
The Barbell Row mainly works your upper back, with help from your lats, biceps and lower back.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Row?
You need barbell.
Add Barbell Row to your program
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