Barbell Row

Setup

1. 01Stand with the bar over the midfoot and grip just outside the legs.
2. 02Hinge until the torso is angled forward and the back is set.
3. 03Brace and keep the neck neutral.
4. 04Let the arms hang straight before each rep.

Execution

1. 01Pull the bar toward the lower ribs or upper abdomen.
2. 02Drive elbows back without shrugging.
3. 03Pause briefly while the torso stays still.
4. 04Lower until arms are straight and shoulder blades can move again.

Checkpoints

• -Torso angle stays nearly fixed.
• -Bar path stays close to the legs.
• -The row finishes with the back, not a hip thrust.
• -Shoulders do not roll forward at the bottom.

Common mistakes

• -Using too much leg drive.
• -Standing more upright each rep.
• -Pulling to the chest and flaring elbows too high.
• -Letting the low back lose position.