Barbell Row: How to Do It, Muscles Worked & Form Tips

Muscle group: Back
Primary muscles: Lats and middle back
Secondary muscles: Biceps, shoulders and lower back
Equipment: Barbell
Type: Compound
Level: Beginner

Video: “Bent-Over Barbell Row | Proper Form for a Bigger Back” by Moorefitcoach on YouTube.

How to do the Barbell Row

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.

Muscles worked

The Barbell Row mainly works your lats and middle back, with help from your biceps, shoulders and lower back.

Barbell Row start and finish positions

Barbell Row: Starting position — Starting position

Barbell Row: Ending position — Ending position

Track your Barbell Row progress

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