The perfect guide on how to do Barbell Rows efficiently and coordinately

barbell row

Barbell Row is a full-body exercise that mainly targets the working of your lower back, upper back, arms, and hips. They also help develop the pulling muscles of the back-posterior deltoids, trapezius, rhomboids, and other small muscles, which play an essential role in the shoulder joint and shoulder blades. Their other primary function is to build a more muscular back and bigger biceps and broaden your shoulders. They are also considered very effective as they can improve our efficiency of performing other exercises like Bench Press, Squats and Deadlift.

The proper way to perform Barbell rows

To perform Barbell rows efficiently and adequately, you must follow the steps given below:

1. The Setup- The first step involves positioning your body to lift the barbell off the ground.


1. Place the barbell on the floor. Please walk up to the barbell and place your feet in such a way that they are a bit narrower than shoulder-width apart. Your toes should point out a little, and you should move the barbell where it is more or less directly beneath your shoulders.

2. Then, stand up straight with your chest out, inhale air into your belly and brace your abs properly so that it appears to be as if someone is about to punch you in the stomach.

3. Now, by slightly bending your knees and pushing your hips back, move down towards the barbell.

4. Then, grasp the barbell with your palms facing down and squeeze it hard. Make sure that the bar is resting on your fingers, your head is in a non-aligned position, your shoulder is flat, and your eyes are focused at a place at least 3 feet in front of you.

2. The Ascent- the second step involves pulling up the barbell from the ground to the torso.


1. Initially, start pulling the bar by extending your legs, which is done by raising your hips and pulling your elbow upward. Ensure that your back is flat while you are trying to lift the bar and your shoulders escalate with your hips.

2. Now, keep pulling the barbell until it comes in contact with the base of your rib cage.

3. You should move the barbell until it is at the same height as your knees. Your legs should be straight so that they can pass the size of your knees easily.

Note: Your head should be aligned with your spine, your core dense, and your lower back should be slightly curved.

3. The Descent- The last step involves lowering the bar back to the starting position.


First, swiftly lower the weight towards the floor until both your arms are straight and bend your hips enough so that the weight falls quickly on the floor.


Your core should remain tight throughout the exercise, and your back should be in the same neutral position. It would help if you permanently lowered the bar quickly, not slowly.

Variations of Barbell Rows

1. Pendlay Row- It is considered a stricter variant of barbell rows as your legs have to remain motionless while trying to lift the weight.

2. Yates Row- This variation of barbell row requires a more upstanding posture.

3. Dumbbell Row- This version of barbell row involves the use of dumbbells instead of barbells.

4. Seated Cable Row- This is practiced with a cable machine.

5. T-bar Row- It does not require more strength and, therefore, can be practiced after completing all your workouts.

6. Seal Row- In this exercise, you have to lay down on a flat surface and pull the weights up from a hanging position.

Frequently Asked Questions

1. How many barbell rows should I do?

You should include at least 8-20 repetitions per set in your workout routine.

2. Are Barbell Rows genuinely beneficial?

Yes. Barbell rows are considered excellent for building up your upper body muscles and promote back strength.

3. What muscle does a barbell row work?

Barbell row mainly works the muscles of the back. They help in improving your back posture to a great extent.

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