Back
Barbell Row
The foundational compound movement for building a wide, thick, and functionally strong back.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.