- Feels in
- Back, biceps, rear shoulders
- Needed
- Barbell and plates
Step by step
- 1Grip the bar at shoulder width and stand up.
- 2Push your hips back until your torso is bent forward about 45 degrees.
- 3Pull the bar to your lower abdomen and squeeze your shoulder blades together.
- 4Lower the bar back down over three seconds without letting your torso move with it.
Watch for
- Back rigid as a plank
- Elbows along your body
- To the lower abdomen, not to the chest
Common mistakes
- Rocking your torso up and down.
- Pulling the bar to your chest, so the shoulder takes over.
Too heavy
Dumbbell row with support on a bench.
Too light
A one-second pause against your belly, or a barbell with a narrower grip.
Injury prevention —
Keep your back firm and neutral throughout the entire movement. Do not use a jerk from your lower back to get the weight up.
Frequently asked questions
Which muscles does the Barbell row train?
Back, biceps, rear shoulders
What do you need for the Barbell row?
Barbell and plates
What are common mistakes in the Barbell row?
Rocking your torso up and down. Pulling the bar to your chest, so the shoulder takes over.
What if the Barbell row is too hard?
Dumbbell row with support on a bench.
How do you make the Barbell row harder?
A one-second pause against your belly, or a barbell with a narrower grip.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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