Barbell Row

Barbell Row — Build Back Thickness

The barbell row is one of the most effective exercises for building back thickness. This compound movement engages a large number of muscles simultaneously, making it a pillar of any serious back training program.

Muscles Involved

• Latissimus dorsi: primary mover of horizontal pulling.
• Mid trapezius: retracts the scapulae.
• Rhomboids: bring the scapulae closer to the spine.
• Biceps brachii: elbow flexors.
• Erector spinae: stabilize the trunk in the bent-over position.

Step-by-Step Instructions

Step 1 — Position

Feet shoulder width apart, knees slightly bent. Lean forward to about 45° from the floor with a perfectly straight back. Eyes focused on the floor about 2 meters ahead.

Step 2 — The Grip

Grip the bar with a pronated grip, slightly wider than shoulder width. Arms hang naturally.

Step 3 — The Pull

Pull the bar toward your navel while squeezing the shoulder blades together. Elbows stay close to the body. Contract the back at the top of the movement.

Step 4 — The Descent

Lower the bar in a controlled manner without rounding the back. Maintain tension in the lats.

Sets and Reps

4 sets of 8-12 reps. Rest 90 seconds. The load should allow you to maintain a straight back throughout the entire set.

Common Mistakes

• Rounded back: maintaining a flat back is paramount for lumbar safety.
• Standing up during the pull: keep the torso angle constant.
• Pulling to the chest: aim for the navel to target the lats.

Safety Tips

If you cannot maintain a straight back, reduce the load. Use a lifting belt for heavy loads. Warm up the lower back and hamstrings before the exercise.

Variations

• Pendlay row: bar rests on the floor each rep, torso more horizontal.
• Supinated row: more biceps recruitment.
• One-arm dumbbell row: corrects imbalances.

Who Is This Exercise For?

The barbell row suits intermediate and advanced lifters. Beginners should first master the one-arm dumbbell row or seated cable row before moving to the barbell row.