Weight Training

Barbell Row exercise

The barbell row is a compound pulling exercise that targets the upper and mid-back, lats, rhomboids, and rear delts. It also activates the core and hamstrings through stabilization.

Barbell Row exercise demonstration

How to perform Barbell Row

  1. Stand with your feet shoulder-width apart and grip the bar with an overhand grip.
  2. Bend at the hips until your torso is nearly parallel to the floor, keeping a slight bend in your knees.
  3. Brace your core and maintain a flat back.
  4. Pull the barbell toward your lower chest or upper stomach.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower the bar under control until your arms are extended.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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