Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles
How To Perform
- 1 Set up with the bar over your feet, hands at shoulder-width.
- 2 Hinge at the hips to roughly 45 degrees, keeping your back flat.
- 3 Pull the bar to your lower chest or upper abdomen.
- 4 Lower under control, maintaining the hip hinge throughout.
Form Cues
- ✓ Keep the back flat throughout — a neutral spine is critical here.
- ✓ Drive the elbows back and up, not just pulling with the hands.
- ✓ The bar should travel in a vertical path close to the body.
Common Mistakes
- ✗ Rounding the lower back — this is the primary injury risk.
- ✗ Using excessive hip drive to turn the movement into a deadlift.
- ✗ Letting the bar drift forward away from the body.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Barbell Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Barbell Row should I do?
3–4 sets of 6–10 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Barbell Row target?
Barbell Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Barbell Row good for beginners?
Barbell Row is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Barbell Row, 2–3 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.