Barbell Row
Technique guide
Set-up
- Stand with feet hip-width apart, holding the bar with an overhand grip just outside your knees.
- Hinge at the hips with a slight knee bend until your torso is at about 45° or lower.
How to do it
- Pull the bar towards your lower ribs, leading with your elbows.
- Squeeze your shoulder blades together at the top.
- Lower the bar under control until your arms are straight.
Coaching cues
- Keep your back flat and your torso still.
- Brace your core before each rep.
Common mistakes
- Standing up as you pull, which shortens the range and lets momentum do the work.
- Rounding the lower back.
- Jerking the weight up with the hips.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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