Barbell Row

Muscles Barbell Row Works

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Erector spinaelong muscles running along both sides of the spine
• Mid Trapsupper-middle area between the shoulder blades
• Rear deltsback of the shoulders, used to pull the arms behind you
• Rhomboidsmuscles between the shoulder blades close to the spine
• Bicepsfront of the upper arms

Main muscleWith your torso hinged forward, pull the bar toward your lower ribs or belly button by driving your elbows back. The main muscle driving this movement is your lats. Your lats pull your elbows behind you and bring the bar toward your body.

Supporting musclesYour erector spinae holds your torso angle steady. Your mid traps pull your shoulder blades back, and your rear delts help bring your upper arms behind you.

How it should feelAs you pull, your elbows should move back and your side-back and mid-back should squeeze together. The closer the bar gets to your body, the more your shoulder blades should feel locked in.

Signs you're offIf your torso bounces up and down or your lower back rises first, you are using momentum. If only your biceps or forearms burn, you are probably pulling with your arms instead of your back.

Remember thisDo not pull with your hands. Drive your elbows back and squeeze your back while keeping your torso angle steady.

Setting Up for Barbell Row

Setup orderSet both hooks to mid-thigh height → Center the bar on the rack → Add matching plates → Lock the clips

• Rack hooks

  Set it like thisIf starting from a rack, set both hooks to the same notch so the bar sits around mid-thigh height while standing.

  How to checkFrom the front, the bar should sit around mid-thigh height with both ends level.

• Bar placement

  Set it like thisCenter the bar on the rack so a similar amount of bar extends past each side.

  How to checkMake sure the bar rests fully on both hooks and does not stick out farther on one side.

• Plates and clips

  Set it like thisSlide matching plates all the way onto both ends, then lock the clips right next to the plates.

  How to checkBoth sides should have the same weight, with no visible gap between each clip and plate.

Watch out forAvoid starting with uneven rack hooks, an off-center bar, or plates that are not fully loaded.

Stance for Barbell Row

Foot widthPlace your feet about shoulder-width apart, and slightly bend your knees.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionKeep the bar close to your shins, push your hips back, and lean forward

Why it mattersIf the bar is too far from your feet, it becomes harder to pull with your back and may add stress to your lower back.

How to Grip for Barbell Row

Grip typeHold the bar with both hands, with the backs of your hands facing forward.

Grip widthPlace your hands slightly wider than shoulder width, about half a palm wider on each side, so your hands sit outside your knees when you hold the bar.

How hard to gripWrap your thumbs around the bar, place the bar in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Barbell Row

Keep your upper body angle fixed, and pull the bar towards your body by sending your elbows back instead of your hands.

Think of it like thisThe feeling of pushing the back wall with your elbow

Before the fixMy arms get tired first, and my upper body starts bouncing along with them.

After the fixThe center of the back tightens, and the bar moves steadily close to the body.