FormTwin › Exercises › Barbell Row

What muscles does the Barbell Row work?

The barbell row is a thickness-building back exercise, rowing a loaded bar to your torso to hit the whole mid-back.

Primary muscles worked

Secondary muscles worked

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How to do the Barbell Row

  1. Hinge at the hips until your torso is ~45° or lower, back flat.
  2. Let the bar hang with a shoulder-width overhand grip.
  3. Pull the bar to your lower ribs, driving your elbows back.
  4. Squeeze your shoulder blades together at the top.
  5. Lower under control without rounding your back.

Common mistakes

Variations

Pendlay rowDumbbell rowT-bar row

Frequently asked questions

What muscles does the barbell row work?

The barbell row works the whole mid-back — the lats, rhomboids and traps — plus the rear deltoids and biceps. The lower back works isometrically to hold the hinged position.

Barbell row vs pull-up?

Pull-ups (a vertical pull) bias the lats and build width; rows (a horizontal pull) bias the rhomboids and mid-traps and build thickness. A complete back program includes both.

Why does my lower back get tired during rows?

Holding the bent-over position loads your erector spinae isometrically. If it fatigues before your back does, try a chest-supported row to remove that limitation.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.