Barbell Row
Also known as: Bent-Over Row · Pendlay Row
The heaviest horizontal pull available, and the best single counterweight to a heavy bench press.
- Primary
- Latissimus dorsi, Rhomboids, Middle trapezius
- Secondary
- Posterior deltoid, Biceps brachii, Erector spinae
- Equipment
- Barbell
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Stand with feet hip-width, bar over mid-foot.
- Hinge at the hips until your torso is around 15–45° above horizontal, knees softly bent.
- Grip just outside shoulder-width, overhand.
- Brace hard: your lower back holds this position for the whole set.
Perform the rep
- Pull the bar to your lower chest or upper abdomen.
- Lead with your elbows and drive them back past your torso.
- Squeeze your shoulder blades together at the top.
- Lower under control without letting your torso rise.
Common mistakes
-
Standing up as you pull
Using hip extension to help the bar up is the most common row error. The torso angle should be identical at the start and end of every rep.
-
Pulling to the wrong place
Rowing to the chest hits upper back; rowing to the navel hits lats. Rowing to nowhere in particular hits neither well. Pick one.
-
Rounding the lower back
A loaded hinge held for 8 reps is demanding. If your back rounds mid-set, the weight is too heavy.
-
Curling the bar up with the arms
If your biceps fail before your back, you are pulling with your arms. Think about driving the elbows back, not lifting the hands.
How to programme it
Match or exceed your weekly bench press sets with rowing sets. Pressing volume without pulling volume is how shoulders end up rounded forward.
Variations
- Pendlay Row: bar resets on the floor each rep, strict and explosive
- Underhand (Yates) Row: more lat and bicep involvement
- Chest-Supported Row: removes the lower back entirely
- Dumbbell Row, one arm at a time, greater range
Frequently asked questions
How bent over should I be for barbell rows?
Between 15° and 45° above horizontal. Closer to horizontal is stricter and targets the back harder; more upright allows heavier weight but lets your hips assist. Pick an angle and keep it constant within a set.
Barbell row or dumbbell row?
Barbell rows allow more total load and are more time-efficient. Dumbbell rows give a greater range of motion and stop your stronger side compensating. Most good programmes include both.