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Pull · Barbell

Barbell row: form, angles and sets

The bent-over row is the cheapest back thickness in the gym, and the one lift where a small change in torso angle changes the whole exercise.

Muscles worked: Latissimus dorsi, Mid trapezius, Rhomboids, Rear deltoid

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How to do it

  1. Set the feet hip-width, grip the bar just outside the knees, hands overhand.
  2. Hinge until the torso is 15–45 degrees above parallel, with the back flat and the bar hanging under the shoulders.
  3. Brace hard, then pull the bar toward the belly button, driving the elbows back past the ribs.
  4. Pause for a beat when the bar touches, then lower all the way until the arms are straight.
  5. Keep the neck neutral — look at the floor a metre ahead, not at the mirror.

Mistakes to avoid

  • Standing up as the bar rises, which turns a row into a shrug.
  • Rounding the low back under fatigue instead of ending the set.
  • Pulling to the chest with flared elbows when the goal is lats.

Sets and reps

GoalPrescription
Strength4 sets of 5 reps, 2–3 min rest
Size4 sets of 8–12 reps with a one-second pause at the top
Technique day3 sets of 10 with a lighter bar and a dead stop each rep

Swaps and alternatives

  • Chest-supported row — Removes the low back from the equation.
  • One-arm dumbbell row — Fixes imbalances and adds range.
  • Pendlay row — Dead stop from the floor for pure pulling power.

Common questions

What people ask about barbell row

This guide covers barbell row form, how to do barbell rows correctly, barbell row muscles worked, barbell row sets and reps for muscle growth, barbell latissimus dorsi exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot barbell row into a four-week block.

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