Barbell Row
Barbell Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 100%, Rear delts 55%, Biceps 45%, Lower back / erectors 40%, Lats 40%, Forearms 35%.
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%
How it compares
Compared with the Seated Cable Row, it loads Lower back / erectors 40 points higher, Rear delts 15 points lower, Mid-back / traps 10 points higher. It needs Barbell where the other uses Cable machine. Compared with the Barbell Shrugs, it loads Rear delts 55 points higher, Biceps 45 points higher, Lower back / erectors 40 points higher.
Other ways to train this
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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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Two-Arm Kettlebell Row
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Cable Bent-Over Row
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Smith Machine Row
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Chest-Supported Kettlebell Row
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TRX Row
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Pendlay Row
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Wide-Grip Cable Row
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One-Arm Chest-Supported Row
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Chest-Supported Smith Row
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One-Arm Kettlebell Row
Other exercises for the Mid-back / traps
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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