Pull · Barbell
Barbell row: form, angles and sets
The bent-over row is the cheapest back thickness in the gym, and the one lift where a small change in torso angle changes the whole exercise.
Muscles worked: Latissimus dorsi, Mid trapezius, Rhomboids, Rear deltoid
How to do it
- Set the feet hip-width, grip the bar just outside the knees, hands overhand.
- Hinge until the torso is 15–45 degrees above parallel, with the back flat and the bar hanging under the shoulders.
- Brace hard, then pull the bar toward the belly button, driving the elbows back past the ribs.
- Pause for a beat when the bar touches, then lower all the way until the arms are straight.
- Keep the neck neutral — look at the floor a metre ahead, not at the mirror.
Mistakes to avoid
- Standing up as the bar rises, which turns a row into a shrug.
- Rounding the low back under fatigue instead of ending the set.
- Pulling to the chest with flared elbows when the goal is lats.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 4 sets of 5 reps, 2–3 min rest |
| Size | 4 sets of 8–12 reps with a one-second pause at the top |
| Technique day | 3 sets of 10 with a lighter bar and a dead stop each rep |
Swaps and alternatives
- Chest-supported row — Removes the low back from the equation.
- One-arm dumbbell row — Fixes imbalances and adds range.
- Pendlay row — Dead stop from the floor for pure pulling power.
Common questions
Keep training
- Lat pulldown
Cable machine
- Face pull
Cable and rope, or band
- Renegade row
Two dumbbells
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Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench