Back to Exercises
Intermediate
Barbell Row
Primary horizontal pulling movement for back thickness
backBarbellWeight Plates
Instructions
- 1Stand with feet hip-width apart, bar over mid-foot
- 2Hinge at hips with flat back, grip bar at shoulder width
- 3Brace core and pull bar to lower chest/upper abdomen
- 4Keep elbows close to body as you pull
- 5Squeeze shoulder blades together at top
- 6Lower with control to starting position
Coaching Cues
- Maintain flat back throughout movement
- Pull with elbows, not hands
- Keep bar close to legs during entire movement
- Do not let hips rise first
- Control the weight on the way down
Common Mistakes
Rounding lower back
Fix: Reduce weight, focus on hip hinge, brace core
Using momentum to lift
Fix: Keep torso angle consistent, strict form
Flaring elbows wide
Fix: Keep elbows tucked close to body
Breathing
Inhale at bottom, hold or exhale as you pull
Recommended Reps
3-4 sets of 6-10 reps
Safety Notes
- • Maintain flat back to avoid injury
- • Use weight you can control with strict form
- • Consider chest-supported rows if lower back is limiting factor
