Back
Row
A cornerstone of back development designed to build thickness through the lats and improve postural stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your mid-foot positioned directly under the barbell.
Hinge at the hips and bend your knees slightly to grasp the bar with an overhand grip just wider than your legs.
Maintain a flat back and a braced core while lifting the bar slightly off the ground to find your starting position.
Pull the barbell toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
Hold the contraction for a brief second at the top of the movement while keeping your torso stationary.
Lower the weight under control until your arms are fully extended toward the floor.
Exhale as you pull the weight and inhale as you return to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the lift
- Using momentum or 'jerking' the torso to move the weight
- Pulling the bar too high toward the chest rather than the abdomen
- Flaring the elbows excessively away from the body
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.