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!