How to Do a Barbell Row for Back Growth and Strength | Full Guide & Coaching Support

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!

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