Should I use an overhand or underhand grip?

The overhand grip is standard for targeting the rhomboids and upper back. An underhand grip increases biceps activation and allows for a tighter elbow tuck, which can emphasize the lower lats.

How high should I pull the bar?

Aim to pull the bar toward your upper stomach or lower ribs. Pulling too high toward the chest can put unnecessary strain on the shoulder joints and reduce lat engagement.

Is it normal to feel this in my lower back?

Your lower back works isometrically to hold your position, so some fatigue is normal. However, sharp pain or excessive strain usually indicates that your back is rounding or the weight is too heavy.

How to Perform the Barbell Row: Form and Guide

Master the barbell row with our expert guide. Learn proper form, muscle engagement, and common mistakes to build a stronger back safely.

How to Perform

Stand with your feet shoulder-width apart and the barbell positioned over the middle of your feet.
Hinge at the hips and bend your knees slightly until your torso is nearly parallel to the floor, maintaining a neutral spine.
Grip the bar with an overhand grip slightly wider than shoulder-width and pull it toward your lower ribs.
Squeeze your shoulder blades together at the top of the movement while keeping your elbows tucked at a 45-degree angle.
Lower the bar under control back to the starting position without letting it touch the floor or losing your back posture.
Maintain a braced core throughout the entire set to protect your lower back and stabilize your torso.

Common Mistakes

Standing too upright which shifts the load from the lats to the upper traps.
Using momentum or 'jerking' the weight up rather than pulling with the back.
Rounding the lower back because of poor hip mobility or excessive weight.
Pulling with the wrists instead of leading the movement with the elbows.

Muscles Worked

Primary movers

Back

Stabilizers

Biceps
Erector Spinae
Rear Deltoids
Trapezius

Related Guides

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