VideoBarbell Row
Learn how to do barbell row with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do barbell row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell row?
Stand with your feet shoulder-width apart and knees slightly bent. Bend forward at the hips while keeping your back straight and chest up. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
What muscles does barbell row work?
Barbell Row primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of barbell row?
Related options include Bent Over Barbell Row, Barbell Deadlift, Straight Bar Bench Mid Rows. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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