Barbell Row Guide

Introduction

The barbell row is the premier back-building exercise, targeting the lats, rhomboids, rear delts, and biceps. A strong back is essential for both aesthetics and supporting other lifts like the bench press and deadlift.

Proper Setup (Pendlay/Strict Row)

• Stand with feet shoulder-width apart, bar over mid-foot
• Hinge at hips until torso is nearly parallel to floor
• Grip bar slightly wider than shoulder-width
• Maintain neutral spine throughout
• Keep knees slightly bent for stability
• Shoulder blades neutral at start (not pre-retracted)

Execution & Technique

• Drive elbows back and up, pulling bar to lower chest/upper abdomen
• Squeeze shoulder blades together at top of movement
• Control the descent - don't just drop the weight
• Keep torso angle consistent - don't stand up during the row
• Bar should touch the same spot on your body each rep
• For Pendlay rows, bar returns to floor between reps

Row Variations

• Pendlay Row: Strict form, bar from floor each rep, great for explosive power
• Yates Row: More upright torso (45°), underhand grip, targets lower lats
• Seal Row: Lying on bench, removes lower back from equation
• T-Bar Row: Similar movement pattern with different grip options
• Meadows Row: Single-arm landmine row for targeted lat work

Common Mistakes

• Using too much body English - keep torso stable
• Pulling to belly button instead of chest - shortens range
• Rounding lower back - dangerous, especially heavy
• Standing up during the row - reduces back engagement
• Using momentum to swing weight up
• Not controlling the eccentric (lowering) phase