Barbell row
Back · Barbell · also biceps and the back of the shoulders
Set up
A loaded barbell, on the floor or in a rack at about knee height.
Steps
- Hold the bar with hands a little wider than your shoulders, palms facing you, feet hip-width apart.
- Bend your knees slightly and lean forward from your hips, only as far as your back stays flat.
- Pull the bar up to your lower chest or upper belly.
- Lower it slowly until your arms are straight, keeping the same body angle.
Keep in mind
- Keep your back flat, not rounded
- Pull your elbows up past your body
- Keep your upper body still
Common mistake
Standing up a bit more on every rep to heave the bar. Keep the same body angle and use a lighter weight.
Safety
If your lower back tires and starts to round, stop the set and rest.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.