Barbell Row
beginner Compound
Primary Back
Secondary
Biceps Rear delts Core
Equipment
barbell
Table of Contents
Stand with feet hip-width apart, hinge forward at the hips to about 45 degrees. Grip the bar slightly wider than shoulder width with arms hanging straight. Pull the bar toward your lower chest, squeezing your shoulder blades together at the top. Lower with control to full arm extension.
Pro Tips
- Keep your torso angle consistent — don’t stand upright to cheat the weight
- Squeeze your shoulder blades at the top for a full contraction
- Control the negative; don’t let the bar drop
- Brace your core to protect your lower back
Variations & alternatives
Useful tools
Programs that use this exercise
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Track Barbell Row in SteelRep
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