Barbell Row
lats
trapezius
rhomboids
biceps
rear-deltoids
erector spinae
barbell
Setup
Stand with your feet shoulder-width apart and hinge at your hips until your torso is nearly parallel to the floor. Grip the barbell with an overhand grip, slightly wider than your shoulders, and let it hang with your arms fully extended.
How to perform
- Pull the barbell towards your lower chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
Form cues
- Keep your back straight.
- Pull with your elbows.
- Chest up, shoulders down.
- Keep your neck in line with your spine.
Common mistakes
- Rounding the lower back.
- Using momentum to lift the weight.
- Flaring the elbows out too wide.
- Pulling the bar up to your neck instead of your lower chest.