Barbell Row
The barbell row is a barbell compound pulling exercise that targets the latissimus dorsi and engages the biceps, rhomboids, and traps. It is a foundational back-building movement performed by hinging forward and rowing the bar toward the torso.
How to do it
- Stand with feet shoulder-width apart and hold a barbell with an overhand grip, slightly wider than shoulder-width.
- Hinge at the hips until your torso is roughly parallel to the floor, keeping your back flat.
- Pull the barbell towards your lower chest, driving your elbows back and squeezing your shoulder blades together.
- Pause at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat and chest lifted throughout the movement.
- Hinge at your hips so your torso is stable before you start.
- Drive your elbows straight back toward the ceiling.
- Squeeze your shoulder blades together briefly at the top.
- Lower the weight with control rather than letting it drop.
Breathing: Inhale deeply to brace your core before you pull the barbell, then exhale steadily as you drive the bar toward your torso.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on your spine and reduces lat engagement.
- Using too much momentum or body English to heave the weight up, which shifts work away from your back.
- Pulling toward your upper chest or neck, which overloads the traps and strains the shoulders instead of targeting the lats.
- Looking straight ahead instead of keeping your neck neutral, which strains the cervical spine.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or persistent pain in your lower back, ease off and choose a supported alternative like chest-supported rows.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I feel this more in my lower back than my upper back?
That usually means your torso is too upright or your lower back is rounding. Lighten the load, reset your hinge position, and focus on keeping your spine flat.
Should I use an overhand or underhand grip?
An overhand grip is standard and places more emphasis on the upper back and lats. An underhand grip shifts some work to the biceps, but can feel awkward for beginners.
How often can I do barbell rows in a week?
For most beginners, 1 to 2 sessions per week with at least 48 hours of recovery between sessions is plenty to build strength safely.
Can I do this exercise if I only have dumbbells?
Yes. Single-arm rows or chest-supported dumbbell rows are great alternatives if you do not have access to a barbell.