Horizontal pull · Coached in Recomp
Barbell row
The barbell row is an intermediate horizontal pull exercise for your back and biceps, using barbell.
- Main muscles
- Back, Biceps
- Also works
- Lats, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
Setup
Hold the bar with a grip just outside your legs. Hinge forward until your torso is at about 45 degrees.
How to do it
- Brace and let the bar hang at arm's length.
- Row the bar to your lower ribs.
- Squeeze your shoulder blades together.
- Lower under control.
Coaching cues
- Back stays flat and still.
- Elbows drive back, not out.
Common mistakes
- Using the hips to heave the weight.
- Rounding the back.
Safety
Sore lower back? The chest-supported row trains the same muscles with no back strain.
Inverted row 
Band pull-apart 
Chest-supported dumbbell row