- Trains the whole upper back, with the hamstrings and lower back holding the hinge
- Hold a flat back at 30 to 45 degrees above horizontal for the whole set
- Pull to your lower ribs and do not stand up as you row
- 3 to 4 sets of 6 to 10 reps once or twice a week
- Level
- Intermediate
- Trains
- Lats, Rhomboids and traps, Rear deltoids, Biceps, Spinal erectors, Hamstrings
- Kit
- Barbell, Weight plates
What the barbell row trains and why it is worth doing
Rows train your lats, the muscles between your shoulder blades, your rear shoulders and your biceps. Because you hold a hinged position throughout, your spinal erectors, hamstrings and trunk work hard to keep you still, so it trains more of your body than it first looks.
Horizontal pulling balances out pressing and helps keep your shoulders healthy, and a strong upper back makes it easier to hold position in squats and deadlifts. It also carries over to the rowing machine and the sled pull in HYROX.
How to do a barbell row
- Stand with your feet hip width apart and the bar over the middle of your foot. Deadlift it to standing, or take it from a rack at mid-thigh height.
- Grip just outside your thighs with your palms facing you.
- Soften your knees and hinge at the hips until your torso is roughly 30 to 45 degrees above horizontal, with a flat back. Let the bar hang at arm's length around knee height.
- Brace your trunk and hold that torso angle for the whole set.
- Pull the bar to your lower ribs by driving your elbows back past your torso.
- Squeeze your shoulder blades together briefly at the top, then lower under control to straight arms.
Common mistakes
- Standing up as you pull. If your torso rises on every rep, momentum is doing the work. Hold your angle and use less weight.
- Rounding your lower back. The hinge must stay solid. If it breaks down, the weight is too heavy or your hamstrings are tired.
- Pulling high with flared elbows. Rowing to your chest shifts work to the rear shoulders and upper traps. Aim for your lower ribs with your elbows at about 45 degrees.
- Shrugging. Keep your shoulders away from your ears and think about driving your elbows back, not up.
Easier and harder versions
- Easier: the single arm dumbbell row with one hand on a bench, which removes most of the lower back demand.
- Easier: a chest-supported row lying face down on an incline bench, so you can focus purely on your upper back.
- Harder: the Pendlay row, where the bar returns to the floor between reps and you pull explosively from a near horizontal torso.
- Harder: a paused row, holding the bar against your body for two seconds at the top.
How to programme the barbell row
3 to 4 sets of 6 to 10 reps with around 2 minutes' rest works well for most people. Stronger lifters can go heavier with sets of 5, as long as the torso angle holds.
Row once or twice a week, pairing it with pressing on upper body days, for example after the bench press. Because it also taxes your lower back and hamstrings, avoid putting heavy rows straight after heavy deadlifts. Our upper/lower split guide shows how pulling fits across a week.
The Upper classes on the Lycan Strength timetable are a good place to have your rowing position checked by a coach.
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Questions
Is the barbell row bad for your lower back?
Not with a flat back and a sensible load, but it does place real demand on the lower back. If your back is sore, a chest-supported row is a better choice for now, and our [lower back pain guide](/physiotherapy/conditions/lower-back-pain/) explains when to get it checked.
Overhand or underhand grip?
Overhand is the standard and keeps the focus on the upper back. Underhand brings in more biceps and lats, and some people find it easier to keep their elbows tucked. Both are fine.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
