← EXERCISE LIBRARYStrength
Barbell Row
A bent-over horizontal pull that loads the mid-back while the hinge position taxes the erectors. Run for 5-8 reps with strict positions rather than chasing weight.
- 01Set the feet hip width and take a grip just outside the legs.
- 02Hinge until the torso is around forty-five degrees or lower with the back flat.
- 03Brace the trunk and let the bar hang with the arms straight.
- 04Pull the bar to the lower ribs, driving the elbows back past the torso.
- 05Lower under control to full arm extension before the next rep.
- 01Torso angle stays fixed all set.
- 02Elbows past the ribs.
- 03Squeeze the shoulder blades at the top.
- 01Standing up as you pull — the hips finish the rep and the back only gets the easy part.
- 02Rounding the lower back to reach the bar — the load lands on the spine instead of the lats.
- 03Pulling to the sternum with flared elbows — the upper traps take over and the lats do very little.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.