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Barbell Iso Row
The Barbell Iso Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Deadlift the barbell to standing, hands just outside the thighs.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Row the bar to the lower ribs and squeeze the shoulder blades together.
- Hold the bar against the body for three to five seconds without moving.
- Lower the bar slowly until the arms are straight.
Tips
- Keep breathing during the hold instead of holding your breath the whole time.
- Use less weight than a normal row so the hold stays still.
Common mistakes
- Letting the bar drift away from the body during the hold.
- Standing up more to make the hold easier.
- Rounding the lower back under the load.
Muscles worked by the Barbell Iso Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Barbell Iso Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Barbell Iso Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Barbell Iso Row good for beginners?
The Barbell Iso Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Barbell Iso Row?
For example the Barbell Row, Gorilla Row and Kettlebell Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Iso Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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