Exercise · Compound / Upper Pull
Barbell Row (Bent-Over)
Horizontal pull under max load. Balances all the pressing your chest does — prevents rounded-shoulder desk posture.
Primary
Upper back (rhomboids
Equipment
Barbell
Category
Compound
Best for
upper body
Muscles worked
Primary: Upper back (rhomboids, mid-traps), lats
Stabilizers: Rear delts, biceps, core
Equipment: Barbell
Technique · set-up to lockout
- Hip hinge — torso 30–45° above parallel
- Grip shoulder-width, overhand (or underhand for more bicep)
- Bar against shins at start, lats engaged
- Row bar to lower ribs, elbows back and slightly out
- Squeeze shoulder blades hard at top
- Lower controlled — no drop
Common mistakes
- Rounded back → lighter load, hinge pattern first
- Jerking with momentum → slow eccentric, 2-second pause
- Elbows flaring → keep them 45° from torso
- Too upright → you're doing an upright row, not a row
Sets × reps protocol
Strength: 5–6 reps × 4 sets · Hypertrophy: 8–12 reps × 3–4 sets
Related movements
Form alone isn't a program.
Burn & Build is.
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