The barbell row is a rowing movement using a barbell as resistance. It is a compound exercise that involves pulling a barbell towards your body in a hinged position. This exercise mainly targets the large muscles in the back such as the latissimus dorsi, rhomboids and trapezii, as well as the rear delts and biceps. 

If you want to build a bigger back, then the barbell bent over row is an essential exercise that you should have stored in your training toolbox.

How to Perform a Barbell Row

• Place a barbell on the floor in front of you, feet shoulder-width apart.

• Bend down to pick up the barbell with an overhand grip, then bend at the knees and hips so that you’re in a hinge position with your chest directed at the floor and spine neutral.

• Retract your shoulder blades by pulling them together whilst you pull the barbell towards your stomach. Make sure your elbows are pointing backwards throughout the movement. 

• Once at the top of the movement, squeeze your shoulder blades together to engage your back muscles.

• Lower the bar back to the start position in a controlled manner and repeat.

How Heavy Should a Barbell Row Be?

There is no straightforward answer to this, as the weight you lift for a barbell row will depend on your level of strength and your training goals. First things first, you need to make sure that you’ve nailed down the technique. Practise the exercise with a 20kg or 15kg Barbell, without any additional load. Once you feel comfortable with the movement and you can complete the number of repetitions desired, then you can add 5kg Plates, and start going up from there.

If your goal is strength, then you will generally work between 1-6 repetitions. If you want to get stronger and simultaneously build muscle then 8-12 reps is the sweet spot. You can mix up your repetition range if you want to lift heavier and get stronger.

Where Should You Pull a Barbell Row To?

Biomechanically and anatomically we’re all different, and so we will all look different when performing this exercise. That being said, there are some general guidelines when it comes to barbell bent over row technique. When pulling the bar towards your body it should go to your lower stomach. This ensures that there is an effective range of motion, any higher and you risk overloading the trapezius muscles. Higher can also cause your wrists to curl in order to get the weight to the desired position.

What Muscles Does a Barbell Row Work?

The barbell row primarily works the back and bicep muscles, the main muscles worked include -

• Latissimus dorsi

• Rhomboids

• Trapezii

• Biceps Brachii

Along with this, there are also several muscles that act as accessory muscles during the movement. For example, the erector spinae helps to stabilise the lower back in the hinge position whilst the core muscles such as the transverse abdominis reduce the load placed on the spine. The forearm muscles are also used, as grip strength is vital during a bent over row.

Where Should You Feel a Barbell Row?

When rowing the bar towards your stomach you should feel your upper back muscles working, especially when you squeeze your shoulder blades together.

Although the erector spinae is a stabiliser muscle, you should not feel your lower back muscles being strained during the exercise. If this is happening, it might be a case that you’re not hinging correctly, or you’re not bracing your core muscles. If this is the case, it’s important to deload the weight and focus on getting your technique right before lifting heavier again.

What Type of Grip Should You Use For a Barbell Row?

There are various different types of grip you can use during a barbell bent over row. The overhand grip is the standard grip, however you can switch to an underhand grip so that there is more emphasis on the forearms.

You can also choose a mixed grip (one overhand, one underhand). However, if you do so, make sure to alternate your grip for each set, failure to do so could lead to muscular imbalances.

Barbell rows are a staple exercise for anyone that wants to increase their posterior chain strength. All you need is a barbell and you’re on the way to maximal back growth.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength