Row

The barbell row is a compound pulling exercise that strengthens the latissimus dorsi, traps, and rhomboid muscles while also engaging the biceps and spinal erectors. It is a foundational strength building movement.

Instructions

1. Load a barbell and position it at shin height.
2. Stand with your feet hip-width apart, bend at the hips and knees to grip the bar.
3. Maintain a neutral spine and engage your core throughout the movement.
4. Keep the bar close to your body as you drive through your heels.
5. Pull the bar toward your lower ribs, retracting your scapulae and driving your elbows back.
6. Squeeze your back muscles at the top of the movement.
7. Lower the bar with control back to the starting position.
8. Keep tension in your muscles between repetitions without allowing the weight to fully rest.

Tips

• In strength training, rowing strengthens the muscles that draw the rower’s arms toward the body (latissimus dorsi) and those that retract the scapulae (traps and rhomboids).
• Maintain a neutral spine throughout to prevent lower back injury.
• The abdominal and lower back muscles must be used to support the body and prevent back injury.
• Focus on pulling the bar to your body rather than your body to the bar.
• A common variation is the sumo stance with a wider foot position for reduced range of motion.
• Use chalk or mixed grip for better hand grip security with heavy weights.