How to do it
- Hinge at the hips until your torso is 15-45 degrees above parallel, bar hanging at arms length.
- Row the bar to your lower ribs or navel, elbows tucked at about 45 degrees.
- Lower under control without letting the torso rise.
Cues that matter
- Set your torso angle before rep one and hold it for the whole set.
- Brace hard — the lower back is the limiting factor here.
Common mistakes
- Standing up as the bar comes in, turning it into a shrug.
- Rounding the spine when the weight gets heavy.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Lats
- Rhomboids
Also works
- Rear delts
- Lower back
- Biceps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Barbell Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the barbell is taken, or a gym that does not have one.