Barbell Row Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Barbell Row Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Upper Back, Lats

Exercise Category

Horizontal Pull

Barbell Row Muscles Worked

Front

Back

MuscleSet

Upper Back

55.6%

Lats

44.4%

Barbell Row Overview

The barbell row is a foundational compound movement that builds thickness and strength in the mid and upper back. Performed with a hip-hinged stance, it engages the lats, traps, rhomboids, and posterior delts while also challenging the core and lower back for stability. A strict row, performed without jerking, develops raw pulling power and is a staple in strength, hypertrophy, and athletic programs. Grip width and torso angle can be adjusted to shift emphasis across different muscles of the back. When executed with proper form, the barbell row is unmatched for back development and upper body density.

Why Do The Barbell Row ?

Barbell Row is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Barbell Row

1. Stand with feet shoulder-width apart and grip the barbell with an overhand grip. 2. Hinge at the hips until your torso is nearly parallel to the ground. 3. Row the barbell toward your lower chest or upper abs, keeping elbows close to the body. 4. Lower the bar with control and maintain tight core and flat back throughout.

Machine Tips

Use a power rack to safely lift and lower the bar; use wrist straps if grip becomes limiting at heavy loads.

How to Progress

Add weight progressively, slow the eccentric phase, pause at the top, or try underhand grip variations.

PROGRAMS WITH Barbell Row