The barbell row is a foundational exercise for building a thick, powerful back. This compound movement targets multiple muscle groups simultaneously and allows you to use heavy weights for maximum muscle stimulation.
Proper barbell row technique is essential for maximizing back development while protecting your lower back. This guide will help you master this essential exercise.
Muscles Worked
Latissimus Dorsi
The lats are the primary movers in the barbell row. They work to pull your upper arms down and back toward your body, creating that wide, V-tapered back appearance.
Rhomboids and Middle Trapezius
These muscles retract your shoulder blades and add thickness to your mid-back. Squeezing your shoulder blades together at the top of each rep maximizes their involvement.
Rear Deltoids
The posterior deltoids assist in pulling the weight toward your body. Well-developed rear delts contribute to balanced, three-dimensional shoulders.
Biceps
The biceps work as synergists during rowing movements. While they should not be the primary focus, they receive significant stimulation from heavy rows.
Proper Barbell Row Form
Stand with feet shoulder-width apart, bending at the hips until your torso is roughly parallel to the floor. Grip the barbell slightly wider than shoulder width with either an overhand or underhand grip.
Pull the barbell toward your lower chest or upper abdomen, driving your elbows back and squeezing your shoulder blades together. Keep your core tight and back flat throughout the movement.
Lower the weight under control, allowing your arms to fully extend at the bottom. Avoid bouncing the weight or using momentum to lift.
Grip Variations
Overhand Grip
Palms facing down emphasizes the upper back muscles including the rhomboids and rear delts. This is the traditional grip for barbell rows.
Underhand Grip
Palms facing up allows for greater lat involvement and increases bicep activation. This grip often allows for slightly heavier weights due to the stronger arm position.
Common Mistakes
Avoid standing too upright, which turns the row into a shrug-like movement. Keep your torso close to parallel with the floor for maximum back engagement. Also, resist the temptation to use momentum by swinging the weight up.