Execution form
- EquipmentBarbell
- PatternPull
- Reps5 to 12 reps
- Joint loadLower back
How to do the Barbell Row
Set up. Hold a barbell with an overhand grip a little wider than your shoulders. Hinge at the hips with soft knees until your torso is well inclined and the bar hangs below your shoulders.
- Brace your stomach and keep your back flat.
- Pull the bar toward your lower ribs, driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower the bar under control to straight arms.
Form cues
- Keep your torso angle fixed.
- Lead with the elbows.
- Keep your neck in line with your back.
Common mistakes
- Standing up more with every rep to heave the weight.
- Rounding the lower back.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Biceps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Barbell Row, from the same catalog the StatBlockFit app logs.
- Barbell Bench Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Power Clean Same pull session: it trains the traps.
- Reverse Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Barbell Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Barbell Row 3 × 5 to 12 reps
- Barbell Bench Press 3 × 3 to 10 reps
- Power Clean 3 × 1 to 5 reps
- Reverse Curl 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Seated Cable Row
Cable
Less load on the lower back
Chest-Supported Row
From the app's workaround table: the trunk is supported rather than holding position.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: T-Bar Row, Pendlay Row, Chest-Supported Row, Inverted Row, Single-Arm Dumbbell Row, Seated Cable Row, Landmine Row and Smith Machine Row.
Do before it: Cat-Cow (bracing), Band Pull-Apart (shoulder blades) and Chest-Supported Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Barbell Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Barbell Row?
Set up: Hold a barbell with an overhand grip a little wider than your shoulders. Hinge at the hips with soft knees until your torso is well inclined and the bar hangs below your shoulders. Steps: 1. Brace your stomach and keep your back flat. 2. Pull the bar toward your lower ribs, driving your elbows back. 3. Squeeze your shoulder blades together at the top. 4. Lower the bar under control to straight arms. Form cues: Keep your torso angle fixed. Lead with the elbows. Keep your neck in line with your back. Common mistakes: Standing up more with every rep to heave the weight. Rounding the lower back.
What muscles does the Barbell Row work?
It trains the upper back as its main target and works the lats, biceps and rear delts on the way.
What can I do instead of the Barbell Row?
At home: Inverted Row. In a gym: Seated Cable Row. With less load on the lower back: Chest-Supported Row. Each trains the same main muscle.
What should I pair the Barbell Row with?
Good partners in the same workout are Barbell Bench Press, Power Clean and Reverse Curl.
How heavy should the Barbell Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.