What Is the Barbell Row

If you're aiming to build a strong and muscular back, the barbell row is an essential exercise to include in your routine. This compound back exercise targets multiple muscles in the upper body, including the latissimus dorsi, rhomboids, and trapezius which helps you develop strength and size. Whether you're a beginner or a seasoned lifter, barbell rows can significantly enhance your back training and overall physique.

Build muscle & lose weight fast with Flex.

Download for Free

Available on iPhone + Apple Watch

How-to Do Barbell Row

Align a barbell with your toes. Bend your knees slightly and bend over the barbell, keeping your back parallel to the floor. Hold the bar with an overhand grip.
Draw your shoulder blades back and down, keep your head in line with the body, then pull the bar to your upper waist. Hold.
Slowly return the bar until your arms are fully extended and your shoulders stretch slightly towards the floor.

Muscle Worked

Primary Muscle Groups

Biceps

The biceps are muscles that sit at the front or your upper arms between your elbows and shoulders

Traps

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Lats

Your latissimus dorsi, also called the "lats," help you to move your arms and keep your shoulders stable.

Middle Back

The middle back helps you rotate your torso

Upper Back

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Secondary Muscle Groups

Abs

"Abs" refers to your abdominal muscles, which sit at the front of your trunk between your ribcage and pelvis

Forearms

The forearms help you grip objects and move your hands, wrists and fingers

Lower Back

The low back helps stabilize your spinal column and connects your upper body to your pelvis.

Shoulders

Your shoulders are ball-and-socket joints which connect your arms to your torso

Pro Tips

Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders to prevent injury and maximize muscle engagement.
Control the Movement: Avoid using momentum. Focus on a slow, controlled lift and lower to effectively target the back muscles.
Breathe Properly: Inhale as you lower the barbell and exhale as you lift it. Proper breathing supports muscle engagement and endurance.

Equipments

Barbell

A barbell is a long metal bar with space for weight plates on each end used for weightlifting

Benefits of Barbell Row

Comprehensive Back Development: This exercise targets multiple muscles in the back, helping you build strength and achieve a well-rounded physique.
Improved Posture: Strengthening your back muscles can enhance your posture, reducing the risk of back pain and improving your overall appearance.
Increased Upper Body Strength: Barbell rows engage the biceps, shoulders, and core, contributing to overall upper body power and stability.
Versatile and Effective: Barbell rows can be adapted to various fitness levels, making them accessible for everyone.

Warm Up & Cool Down

Warm Up

Start with some light cardio to get your blood flowing, followed by dynamic stretches like arm circles and torso twists to prepare your upper body.

Cool Down

After your workout, stretch your back and shoulders with static stretches. Hold each stretch for 20-30 seconds to help relax the muscles and improve flexibility.

FAQs

Get fit with Flex

Build muscle & lose weight fast for free.