Back
Barbell Row (Overhand)
The foundational compound lift for building a thick, resilient back and improving posterior chain stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and the barbell positioned over your mid-foot.
Hinge at the hips and bend your knees slightly to grasp the bar with a shoulder-width overhand grip.
Maintain a flat back and a neutral spine while positioning your torso roughly parallel to the floor.
Pull the bar toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
Hold the peak contraction briefly at the top while keeping your core braced and feet firmly planted.
Lower the barbell under control back to the starting position without letting it touch the ground between reps.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Rounding the lower back, which increases spinal pressure
- Pulling the bar to the upper chest instead of the lower ribs
- Standing too upright and turning the movement into a shrug
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.