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Barbell Row
The Barbell 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%.
Also known as: barbell bent over row, bent over barbell row, bent over row, overhand row, roeien, voorovergebogen roeien
How to do it
- Deadlift the barbell to standing with an overhand grip just outside the thighs.
- Hinge at the hips with soft knees until the torso is at about 45 degrees or lower.
- Brace the midsection and let the bar hang below the shoulders.
- Row the bar to the lower chest or upper belly, driving the elbows back.
- Lower the bar under control until the arms are straight.
Tips
- Keep the torso angle fixed from the first rep to the last.
- Pull the bar close to the thighs to keep it over the mid-foot.
Common mistakes
- Standing up more with every rep.
- Jerking the bar with the hips.
- Rounding the lower back as the bar lowers.
Muscles worked by the Barbell 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 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 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 Row good for beginners?
The Barbell 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 Row?
For example the Barbell Iso Row, Gorilla Row and Kettlebell Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Barbell 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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