Barbell row: How to Do It, Muscles Worked

Step by step

Hinge at the hips, flat back, bar hanging below your shoulders.
Pull the bar to your lower ribs, elbows close.
Lower slowly until your arms are straight.

What you should feel

A squeeze in your mid-back and under your shoulder blades, with your hamstrings and lower back holding steady. Your lower back should not round or burn sharply.

Common mistake

Standing up and jerking the bar; keep your torso still and lower the weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Rear shoulders Biceps Lower back Forearms

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Seated cable rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Questions

What muscles does the barbell row work?

Barbell row mainly works your lats and upper back. It also helps your rear shoulders, biceps, lower back, and forearms.

Can I do the barbell row at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the barbell row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Barbell row