How to Do a Barbell Row Properly? Target Muscles & Training Tips

Barbell Row is a powerful compound exercise for building a strong and defined back. It targets multiple upper body muscle groups and improves posture, pulling strength, and overall athletic performance.

How to Perform the Barbell Row (Step-by-Step)

• Stand with feet shoulder-width apart, positioned under the barbell.
• Push your hips back and slightly bend your knees to lower into a squat.
• Grab the bar slightly wider than shoulder-width with an overhand grip.
• Keep your core tight and back flat—never round your spine.
• As you lift the bar, lean forward until your chest is at about a 60° angle from the floor.
• Begin pulling the bar toward your midsection, keeping elbows at a 45° angle from your body.
• Control the movement and squeeze your back muscles at the top.

What Muscles Does the Barbell Row Work?

• Rhomboids
• Latissimus Dorsi (Lats)
• Middle and Lower Trapezius
• Rear Deltoids
• Biceps (as stabilizers)

This exercise is perfect for adding thickness to your back and improving your pulling power. To maximize results and avoid injury, a personalized training plan is key. Let FitinSane create a program tailored to your goals and fitness level!