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Lats · Intermediate

Barbell Row

Unsupported pronated-grip barbell row from a maintained hip hinge for the lats, upper back, arms, and trunk.

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Barbell Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsShouldersForearmsCore

Equipment

Barbell

Sets × reps

4 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand holding the bar with an overhand grip, slightly wider than shoulder width.
  2. 02Hinge forward from the hips with a flat back and a slight bend in your knees.
  3. 03Let the bar hang under your shoulders while keeping your core braced.
  4. 04Pull the bar toward your lower ribs or upper abdomen by driving your elbows back.
  5. 05Lower the bar slowly until your arms are straight again, without rounding your back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTrap Bar Bent Over RowRelated variationBarbell Bent Over Wide Grip RowRelated variationPendlay RowRelated variationBarbell Reverse Grip Bent Over RowRelated variationBarbell Snatch Grip RowRelated variationT-Bar Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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