Barbell Row

The king of horizontal pulls — builds back thickness, total-body strength, and functional pulling power

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Rhomboids, Rear Delts
Equipment	Barbell
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Barbell on floor or rack at knee height
2. Stance: Feet hip-width apart, toes slightly out
3. Grip: Overhand grip, hands just outside shoulder-width
4. Hip hinge: Push hips back, bend forward from hips
5. Torso angle: 45° angle (Yates row) to parallel with floor (Pendlay row)
6. Back position: Neutral spine, chest up, core braced
7. Starting arm position: Arms hanging straight down, bar below chest

Equipment Setup

Equipment	Setting	Notes
Bar height	Floor or low rack	Start from dead stop or hang position
Grip width	Just outside shoulders	Allows full ROM and elbow position
Stance	Hip-width	Stable base for heavy loads

Setup Cue

"Hinge at hips, chest up, back flat — imagine you're a table ready to pull"

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Bent-over position, loaded and ready

1. Torso at 45° angle or parallel to floor
2. Arms hanging straight, bar below chest
3. Neutral spine, core braced hard
4. Breathing: Deep breath into belly before pulling

Feel: Hamstrings and lower back under tension, lats stretched

🔥 Initiation

What's happening: Scapula retraction begins the pull

1. First movement: retract shoulder blades together
2. "Bend the bar" — creates external rotation tension
3. Keep elbows close to body (not flared wide)
4. Breathing: Hold breath during pull

Common error here: Starting with arms instead of scapula

⬆️ Pulling Up

What's happening: Pull bar to lower chest or upper abdomen

1. Drive elbows back and up toward ceiling
2. Pull bar to lower chest/upper abs (Pendlay) or belly button (Yates)
3. Keep torso angle consistent — don't stand up
4. Bar should travel in relatively straight vertical path

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats, rhomboids, and rear delts contracting hard

🔝 Top Position

What's happening: Peak contraction

1. Bar touching torso (lower chest to abdomen)
2. Shoulder blades squeezed together
3. Elbows pulled back past torso
4. Pause briefly (1 second) to squeeze

Breathing: Hold or brief exhale

⬇️ Lowering

What's happening: Controlled descent under tension

1. Lower bar with control — don't just drop it
2. Maintain torso angle and core brace
3. Full arm extension at bottom
4. Breathing: Inhale on the way down

Tempo: 2 seconds (controlled negative)

Options: Touch-and-go (constant tension) or dead stop (Pendlay style)

Key Cues

Primary Cues

• "Pull elbows to ceiling" — emphasizes proper pulling path
• "Squeeze shoulder blades together" — activates upper back
• "Row to your belly button" — correct bar path

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no pause
Hypertrophy	2-1-2-0	2s up, 1s squeeze, 2s down
Power (Pendlay)	X-0-1-1	Explosive up, controlled down, dead stop

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — pulling elbow back	████████░░ 82%
Upper Back	Scapular retraction — squeezing shoulder blades	█████████░ 88%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction and downward rotation	████████░░ 80%
Rear Delts	Shoulder horizontal abduction	███████░░░ 72%
Biceps	Elbow flexion — assisting pull	██████░░░░ 65%

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine under load
Core	Anti-extension, anti-rotation stability
Hamstrings	Isometric hold in hip hinge position
Glutes	Hip stability in bent position

Muscle Emphasis

Overhand grip: More upper back, rear delts, forearms Underhand grip: More lats and biceps Torso parallel: More lats and power (Pendlay style) Torso 45°: More upper back, less lower back stress (Yates style)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Standing up during pull	Using hip extension to help	Less back work, momentum-based	Lock torso angle, reduce weight
Lower back rounding	Spine flexion under load	Disc injury risk	Strengthen core, reduce weight
Elbows flaring wide	Arms go out to sides	Less lat activation, shoulder stress	"Elbows to ceiling" cue
Pulling too high	Bar goes to chest or neck	Involves traps too much, less lat work	Pull to belly button or lower chest
No scapula movement	Arms pull without back engagement	Misses upper back development	"Squeeze shoulder blades first"

Most Common Error

Using momentum by standing up — this "cheat row" defeats the purpose. Your torso angle should remain constant throughout the set. If you must stand up to complete reps, the weight is too heavy.

Self-Check Checklist

• Torso angle stays constant (don't stand up)
• Neutral spine throughout (no rounding or hyperextension)
• Shoulder blades retract before arms pull
• Bar touches torso at lower chest or abdomen
• Controlled lowering, no dropping

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🔀 Variations

By Emphasis

Strength/Power Focus

Variation	Change	Why
Pendlay Row	Torso parallel, dead stop each rep	Explosive power, eliminates momentum
Heavy Low-Rep Row	4-6 reps, maximum load	Strength building
Pause Row	2s hold at top	Peak contraction strength

Hypertrophy Focus

Variation	Change	Why
Yates Row	45° torso angle, continuous tension	More upper back, less lower back fatigue
Tempo Row	3s up, 3s down	Increased time under tension
Underhand Row	Supinated grip	More lat and bicep involvement

Joint-Friendly

Variation	Change	Why
Chest-Supported Row	Torso on bench	Removes lower back stress
T-Bar Row	Landmine setup	Fixed path, less stabilization
Seal Row	Lying prone on bench	Complete lower back elimination

Grip Variations

Grip Type	Hand Position	Primary Benefit
Overhand	Pronated, shoulder-width	Standard, emphasizes upper back
Underhand	Supinated	More lats and biceps
Neutral	Not possible with straight bar	Use dumbbells or V-bar

Major Row Styles

Style	Torso Angle	Row To	Best For
Pendlay Row	Parallel (0-15°)	Lower chest	Power, explosiveness
Standard Row	30-45°	Upper abs	Balanced development
Yates Row	45-60°	Lower abs/hip	Upper back, less lower back stress

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-6	4-6	3-4 min	80-90%	1-2
Power	4-5	3-5	2-3 min	70-80%	2-3
Hypertrophy	3-5	8-12	2-3 min	65-75%	2-3
Endurance	2-3	15-20+	90s	50-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Back day	First or second	Major compound back movement
Pull day	After deadlift	Horizontal pull to complement vertical
Upper body	Mid-workout	After main press, before accessories
Full-body	Back slot	Primary horizontal pull

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (varied intensities)

Progression Scheme

Progressive Overload

Barbell rows respond well to linear progression. Add 5-10 lbs when you can complete all sets with proper form and no standing/momentum. Prioritize form over weight.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Chest-Supported Row	Lower back issues, learning pattern
Inverted Row	Bodyweight progression, home gym
Seated Cable Row	Reduce stabilization demands

Progressions (Harder)

Exercise	When Ready	Link
Pendlay Row	Want explosive power
Heavy Low-Rep Rows	Building max strength
Kroc Row	Ultra-high rep, grip/endurance challenge

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Notes
Dumbbell Row	Dumbbells, bench	Unilateral, easier on lower back
T-Bar Row	Landmine, V-handle	Fixed path, heavy loads
Seated Cable Row	Cable machine	Constant tension, seated

Different Angle

Alternative	Difference
Pull-Up	Vertical pull instead of horizontal
Seal Row	Prone on bench, zero lower back involvement

Unilateral

Alternative	Benefit
Dumbbell Row	Fix imbalances, one side at a time
Single-Arm Cable Row	Rotation control, anti-rotation core work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Spinal loading in bent position	Use chest-supported or cable row
Hamstring tightness	Difficulty achieving proper hinge	Elevate bar on blocks, improve mobility
Shoulder impingement	Overhead and rowing stress	Reduce ROM, focus on scapula
Bicep tendinitis	Repetitive pulling	Reduce volume, use overhand grip

Stop Immediately If

• Sharp lower back pain
• Loss of neutral spine (rounding)
• Shoulder popping or sharp pain
• Inability to maintain torso position

Injury Prevention

Strategy	Implementation
Master hip hinge	Practice deadlift setup, Romanian deadlifts
Gradual loading	Start light, focus on form
Core strength	Planks, dead bugs, anti-rotation work
Balanced training	Match with chest/shoulder pressing volume

Safe Failure Protocol

1. Losing form: Set bar down immediately, don't force additional reps
2. Lower back fatigue: Stop set, rest longer, or reduce weight
3. Can't maintain position: End workout, address mobility or fatigue

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Horizontal Abduction	Full ROM	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Retraction, Depression	Full scapular mobility	🟡 Moderate
Hip	Isometric hinge hold	Hip flexion mobility	🔴 High
Spine	Neutral stability	No movement (isometric)	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° hip flexion	Can touch toes or close	Hamstring stretches, hip mobility
Thoracic	Adequate extension	Can maintain chest up while bent over	Foam rolling, extension drills
Shoulder	Full extension	Can pull elbows past torso	Shoulder mobility work

Joint Health Note

The bent-over position places significant isometric stress on the lower back. If you have chronic lower back issues, use chest-supported rows or seated cable rows instead. Proper hip hinge mechanics are essential for safety.

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❓ Common Questions

Should I do Pendlay rows or regular bent-over rows?

Pendlay rows (torso parallel, dead stop each rep) emphasize explosive power and eliminate momentum. Regular rows (45° torso) allow more weight and constant tension, better for hypertrophy. Beginners should start with regular rows; add Pendlay rows for power development.

How bent over should I be?

Depends on your goal: torso parallel (0-15°) for Pendlay/power rows, 30-45° for standard rows, 45-60° for Yates rows (less lower back stress). More upright is easier on the lower back but requires stricter form to avoid momentum.

Overhand or underhand grip?

Overhand (pronated) is standard and emphasizes upper back, rear delts, and forearms. Underhand (supinated) recruits more lats and biceps but can stress the bicep tendon more. Include both for complete development.

Where should the bar touch my torso?

For Pendlay rows: lower chest. For standard rows: upper abdomen. For Yates rows: lower abdomen/hip area. The more upright you are, the lower the touch point. Pulling too high (to chest) reduces lat involvement.

My lower back gets tired before my back muscles. What should I do?

This indicates your lower back/core is the limiting factor. Solutions: 1) Use chest-supported rows temporarily, 2) Strengthen core with planks and dead bugs, 3) Reduce weight and build up gradually, 4) Try a more upright torso angle (Yates style).

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). EMG Analysis of Rowing Variations — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• Rippetoe, M. Starting Strength — Tier C
• NSCA Essentials of Strength Training — Tier A

Technique:

• Stronger by Science Rowing Guide — Tier B
• EliteFTS Rowing Technique — Tier C

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For Mo

When to recommend this exercise:

• User wants to build back thickness
• User has good hip hinge mechanics
• User's goal is strength, muscle building, or functional fitness

Who should NOT do this exercise:

• Acute lower back injury → Suggest Seated Cable Row
• Poor hip hinge mechanics → Teach hip hinge first with Romanian Deadlift
• Severe hamstring tightness → Suggest Chest-Supported Row

Key coaching cues to emphasize:

1. "Hinge at hips, lock torso angle"
2. "Pull elbows to ceiling, squeeze shoulder blades"
3. "Row to your belly, not your chest"

Common issues to watch for in user feedback:

• "Lower back gives out" → Core weakness or weight too heavy, try chest-supported variation
• "Not feeling back" → Emphasize scapula retraction, reduce weight
• "Standing up during reps" → Weight too heavy, cue torso position

Programming guidance:

• Pair with: Vertical pull (pull-ups), horizontal push (bench press)
• Avoid same session as: Heavy deadlifts (both tax lower back heavily)
• Typical frequency: 2x per week

Progression signals:

• Ready to progress when: Can do 3x8 with good form, stable torso
• Regress if: Unable to maintain neutral spine or torso angle

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Last updated: December 2024