Barbell Row
Also known as: Bent-Over Row, Barbell Bent-Over Row, Barbell Rowing, Bent Over Barbell Rowing, Pronated Barbell Row, BB Row, Bent-Over Barbell Row, Overhand Barbell Row, Barbell Bent Row
Body region
Muscles
Main
Helps
Holds
- Levator Scapulae
- Supraspinatus
- Infraspinatus
- Teres Minor
- Serratus Anterior
- Trapezius
- Semispinalis
- Erector Spinae
- Multifidus
- Internal Oblique
- Transversus Abdominis
- Gluteus Maximus
- Adductor Magnus
- Biceps Femoris
- Semitendinosus
- Semimembranosus
- Gastrocnemius
- Soleus
- Triceps
- Flexor Digitorum Superficialis
- Flexor Digitorum Profundus
Equipment
Technique
- Stand with feet hip-width apart and hold the bar with an overhand grip just outside the knees.
- Hinge at the hips until your torso is about 45 degrees, spine neutral.
- Pull the bar to your lower ribs, driving the elbows back.
- Lower the bar until your arms are straight.
Cues
- Keep the torso angle fixed.
- Squeeze the shoulder blades at the top.
Common mistakes
- Rounding the lower back.
- Standing up with each rep to heave the bar.
- Pulling the bar to the chest instead of the belly.