Barbell Row
How to do it
- Stand with the bar over mid-foot, grip it overhand just outside your knees.
- Hinge forward until your torso is about 45 degrees, knees soft, back flat.
- Pull the bar to your lower ribs, elbows tracking close to your body.
- Squeeze at the top, then lower under control.
- Your torso angle does not change during the set - if you stand up to move the weight, it is too heavy.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 100%
- Rear delts 55%
- Biceps 45%
- Lower back / erectors 40%
- Lats 40%
- Forearms 35%
Other ways to train this
-
Seated Cable Row
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Dumbbell Row
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Machine Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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ISO-Lateral Low Row
-
Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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