Back
Paused Barbell Row
The Paused 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%.
How to do it
- Deadlift the barbell to standing with an overhand grip just outside the thighs.
- Hinge at the hips until the torso is at about 45 degrees.
- Let the bar hang with straight arms and pause there for one second.
- Row the bar to the lower chest from the dead hang, without any hip drive.
- Lower under control and pause again with the arms straight before the next rep.
Tips
- Keep full tension in the midsection during the pause.
- Use a lighter weight than for a normal barbell row.
Common mistakes
- Skipping the pause and bouncing into the next rep.
- Using the hips to start the bar moving.
- Letting the torso rise during the set.
Muscles worked by the Paused 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.
Paused 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 Paused 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 Paused Barbell Row good for beginners?
The Paused 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 Paused 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 Paused 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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