How To​ Do Barbell Rows

Barbell Rows


  • Build Pulling Strength
  • Increase Back Hypertrophy (size)

Prime Movers:

  1. Latimus Dorsi (Back)
  2. Spinal Erectors (Back)
  3. Biceps Brachii (Arms)

How To Do Barbell Rows

  • Deadlift a loaded barbell while using a double overhand grip in the same place as your bench press grip.
  • Maintaining a neutral spine as you lean forward while bending your knees slightly so that the barbell hovers over the ground and your back is almost parallel to the ground.
  • Allow your shoulders to hang slightly forward and elbows to turn out.
  • From here, simultaneously raise your torso slightly as you pull your elbows back behind your body.
  • Rotate your elbows so that they point backward as you pull and squeeze your shoulder blades together behind you. Think of bringing the bar into your stomach.
  • Control the weight as you lower it back to the starting position, allowing your elbows to flair and shoulders to be pulled slightly forward.

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