ROW 101
The barbell row is a horizontal pulling exercise that primarily targets the upper and middle back, including the lats, rhomboids, and traps. It also works the biceps, forearms, and rear shoulders as secondary muscles.
During the row, you hinge at the hips with a slight bend in the knees, keeping your back straight and core tight. You then pull the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together at the top. Lower the bar under control and repeat.
It’s a foundational exercise for building back thickness, pulling strength, and posture.
Barbell Row
BARBELL ROW – EXPLAINED
The barbell row is a horizontal pulling movement used to build a strong, thick back.
WHAT IT WORKS:
Primary: Lats (sides of the back), rhomboids, traps
Secondary: Rear shoulders, biceps, forearms, core stabilizers
SET UP:
Stand with feet about hip-width apart.
Hinge at the hips so your torso is roughly parallel to the floor.
Keep knees slightly bent.
Grip the barbell just outside shoulder width.
Brace your core and keep your back flat.
MOVEMENT:
Pull the barbell toward your lower chest or upper stomach.
Squeeze your shoulder blades together at the top.
Lower the bar under control back to the starting position.
Keep the movement smooth—don’t jerk the weight.
The barbell row strengthens the back and improves posture, pulling strength, and overall upper-body thickness.
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