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BAFHA FITNESS

Barbell Row

A bent-over horizontal pull: the fundamental movement for back thickness.

Sets
4
Reps
8-10
Rest
120 s
Difficulty
Intermediate
Free WeightsSecondary muscles: Arms, Core

Movement Pattern

Movement Pattern: Horizontal Pull

Targeted Muscles

How to Perform

  1. 01Grip the bar shoulder-width and hinge forward at the hips (torso ~45 degrees).
  2. 02Pull the bar toward your upper abdomen, driving the elbows back.
  3. 03Squeeze your shoulder blades, then lower the bar under control.

Form Tips

  • Keep your lower back neutral; never let it round.
  • Pull with your back, not by swinging your torso.

Other Back Exercises