Bodybuilding Back Exercise - Barbell Row

Primary Muscle

Mid-Back, Lats

Secondary Muscle

Lower Back, Biceps

Equipment Needed

Barbell

Mechanics Type

Compound

Proper Exercise Technique

Using an overhand grip, hold the bar just inside of shoulder width. Pick the bar up off the ground and place your feet about shoulder width apart. Position your back so that it is slightly above parallel to the ground and full extend your arms toward the ground. Keeping your back flat and arched, pull the weight up to the area just below your rib cage. Keep your elbows close to your body throughout the entire movement and squeeze your back together as the bar touches your body. Hold the bar in the contracted position for a brief second and then lower the weight back to the starting position.

Tip: It is very important that you do not round out your lower back as you perform this exercise as this could easily lead to an injury. Instead, focus on sticking your butt out and keeping a nice arch in your lower back. It is also okay to move naturally throughout the exercise and allow your back to rise up slightly as you lift the weight.

Variation: This exercise can be performed with either an overhand grip or an underhand grip. The pics above demonstrate an overhand grip. The video below demonstrates an underhand grip.

Starting Barbell Row Exercise Position

Ending Barbell Row Exercise Position

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