Barbell Row

How to perform the Barbell Row

1. Set up as if deadlifting, then hinge forward until your torso is roughly 15–45 degrees above horizontal with the bar hanging at arm's length.
2. Maintain a flat back, soft knees, and a braced core; the torso angle stays fixed for the entire set.
3. Grip the bar slightly wider than shoulder width with a pronated grip (for Pendlay-style row) or a touch narrower for a more lat-biased pull.
4. Pull the bar toward your lower ribs or upper abdomen by driving the elbows back and down, leading with the elbows rather than the hands.
5. Squeeze the shoulder blades together at the top without shrugging or letting the torso pop up to meet the bar.
6. Lower the bar under control to full arm extension; reset the brace and the lat position before the next rep instead of bouncing off the bottom.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Standing up out of the row position with each rep so the torso angle changes throughout the set.
• •Pulling with the arms first by bending the elbows before retracting the shoulder blades.
• •Rounding the lower back to chase a heavier weight, especially as fatigue builds.
• •Pulling the bar too high (toward the upper chest), which over-recruits the upper traps and rear delts at the expense of the lats.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.