The barbell row is the primary movement for back thickness — lats, traps, and rhomboids. It's the horizontal pulling counterpart to the bench press and should be programmed with equal volume.
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Form Guide
Step-by-step: Barbell Row
1Hinge to a torso angle of 45–70 degrees from the floor. Lower angle = more lower back; higher angle = more upper back.
2Grip just outside shoulder width, double overhand. Bar starts below your knees.
3Pull toward your lower sternum/navel — not your chin. This keeps the elbows back and engages the mid-back.
4Squeeze your shoulder blades together at the top of every rep.
5Lower the bar with control — do not let it drop.
Common Mistakes
What most people get wrong
Jerking with your lower back to help the bar move: defeats the purpose and loads the spine poorly.
Pulling to your chin (high row): shifts to rear delts and traps instead of lats and mid-back.
Not controlling the eccentric: the stretch on the way down is half the muscle stimulus.
Programming
How to program the Barbell Row
Row as often as you bench. 3–4 sets of 6–10 reps. Can use more weight than you might think — controlled momentum on the concentric is acceptable if the eccentric is slow. Do not chase bar height at the expense of torso stability.