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Barbell Row (Overhand)

The king of back thickness exercises — builds powerful lats, thick upper back, and pulling strength

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull
Primary MusclesLats, Rhomboids, Traps
Secondary MusclesRear Delts, Biceps, Erector Spinae
EquipmentBarbell, Weight Plates
Difficulty⭐⭐ Intermediate
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar on floor or loaded in rack at knee height
  2. Stance: Feet hip to shoulder-width apart, slight bend in knees
  3. Hip hinge: Push hips back, torso 30-45° from horizontal
    • More upright (45°) = easier on lower back
    • More bent (30°) = more lat stretch
  4. Grip: Overhand (pronated), hands just outside shoulder-width
    • Knuckles facing up
    • Wrists straight
  5. Back position: Neutral spine, chest up, shoulders down
  6. Head position: Neutral, eyes looking down at 45°
  7. Create tension: Engage lats before first rep

Equipment Setup​

EquipmentSettingNotes
BarbellStandard 20kg/45lb Olympic barCan start with empty bar
PlatesStandard weight platesUse smaller plates if pulling from floor
Lifting strapsOptional for high repsDon't use for grip training
Setup Cue

"Hinge at hips, chest proud, shoulders down — imagine pulling your elbows to the ceiling"

🔄 Execution​

The Movement​

What's happening: Creating stable bent-over position

  1. Load bar with appropriate weight
  2. Stand with feet hip-width, slight knee bend
  3. Hip hinge to 30-45° torso angle
  4. Grip bar overhand, just outside shoulders
  5. Big breath, brace core, engage lats
  6. Arms hanging straight, bar below shoulders

Tempo: Take your time — stability is key

Feel: Core tight, hamstrings loaded, upper back engaged

Key Cues​

Primary Cues
  • "Pull elbows to ceiling" — engages lats, prevents bicep dominance
  • "Chest proud, back flat" — maintains neutral spine
  • "Bar to belly, squeeze shoulder blades" — ensures full contraction

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s up, no pause, 2s down, no rest
Hypertrophy2-1-3-02s up, 1s squeeze, 3s down, no rest
PowerX-0-2-0Explosive up, no pause, 2s down

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
LatsShoulder extension — pulling elbow back█████████░ 90%
RhomboidsScapular retraction — squeezing shoulder blades████████░░ 85%
Mid TrapsScapular retraction and stabilization████████░░ 80%

Secondary Muscles​

MuscleActionActivation
Rear DeltsShoulder horizontal abduction███████░░░ 70%
BicepsElbow flexion██████░░░░ 60%
Erector SpinaeMaintaining torso position██████░░░░ 65%

Stabilizers​

MuscleRole
CoreMaintains rigid torso position throughout
Forearms/GripHolds bar throughout the movement
Glutes/HamstringsMaintain hip hinge position
Muscle Emphasis

Overhand grip emphasizes: Upper back (rhomboids, traps), lats, forearm extensors Compared to underhand: More upper back, less biceps, harder grip To maximize lats: Pull to lower abdomen, think "elbows back and down"

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Standing up during pullUsing momentum, torso risesReduces back work, strains lower backLock torso angle, pull with arms only
Pulling to chestBar path too highShifts emphasis to traps, less lat activationPull to lower chest/upper belly
Rounded lower backLumbar flexion under loadDisc injury riskLighter weight, brace harder, improve hip hinge
Not pulling elbows backShort range of motionIncomplete contraction, less muscle growthDrive elbows past torso, full squeeze
Using all bicepsCurling weight upBiceps fatigue before backCue "pull elbows," imagine elbows tied to ceiling
Most Common Error

Using momentum/body english — standing up during the pull turns this into a cheat row. Keep torso angle locked. If you need momentum, weight is too heavy.

Self-Check Checklist​

  • Torso angle stays constant throughout set
  • Back is neutral or slightly arched (not rounded)
  • Bar travels to lower chest/upper abdomen
  • Elbows pulled back past torso at top
  • Controlled eccentric, no dropping the bar

🔀 Variations​

By Grip​

AspectDetails
GripPronated, knuckles up
WidthJust outside shoulders
Best ForUpper back thickness, overall back development
EmphasisRhomboids, mid traps, forearm extensors

By Torso Angle​

AspectDetails
Angle45° from horizontal
Best ForMost people, balanced difficulty
EmphasisBalanced lat and upper back
Lower back stress🟡 Moderate

By Training Purpose​

VariationChangeWhy
Low Reps5-6 reps, heavy loadMax strength, neural adaptation
Pendlay RowExplosive from floorPower development
Pause Row2s pause at topOvercome sticking points

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Strength4-55-82-3 min80-90%1-2
Hypertrophy3-48-1290s-2min70-80%2-3
Endurance2-315-20+60-90s50-65%3-4

Workout Placement​

Program TypePlacementRationale
Pull dayFirst or second exercisePrimary back movement
Upper bodyAfter overhead pressMajor compound pull
Full-bodyAfter main lower body liftBalance push/pull
Back-focusedFirst exerciseMost important when fresh
Lower Back Fatigue

If you deadlift and row in the same workout, do deadlifts first. Both exercises stress the lower back — prioritize the heavier compound lift.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2x/week3 sets, focus on form
Intermediate2-3x/week4 sets, vary intensity
Advanced2-3x/week4-6 sets, periodized

Progression Scheme​

Progressive Overload

Add weight when you can complete all sets with 1-2 reps in reserve (RIR). Barbell rows respond well to 5 lb jumps. Consider microplates (1.25-2.5 lb) for smaller progressions.

Sample Progression​

WeekWeightSets x RepsNotes
1135 lbs3x10Build technique
2140 lbs3x10Add 5 lbs
3145 lbs3x10Add 5 lbs
4150 lbs3x8Add weight, reduce reps
5135 lbs3x12Deload with more reps

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Inverted RowLearning rowing pattern, bodyweight strength
Cable RowNeed chest support, lower back issues
Chest-Supported RowIsolate back, remove lower back stress
Dumbbell RowUnilateral work, fix imbalances

Progressions (Harder)​

ExerciseWhen ReadyLink
Pendlay RowPerfect form at parallel torso angle
T-Bar Row LandmineWant to handle heavier loads
Weighted Pull-UpVertical pulling progression

Alternatives (Same Goal, Different Movement)​

AlternativeAvoidsGood For
Chest-Supported RowLower back stressBack issues, pure lat work
Seal RowStanding/hip hinge positionComplete lower back rest
Cable RowBarbell loading patternConstant tension, easier on back

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painSustained hip hinge positionUse chest-supported row or cable row
Disc herniationSpinal loading in flexed positionAvoid entirely or use supported variation
Shoulder impingementShoulder extension under loadReduce ROM or switch to neutral grip
Elbow tendinitisPulling under loadReduce weight, use straps, try neutral grip
Stop Immediately If
  • Sharp pain in lower back (not muscle fatigue)
  • Shooting pain down arms (nerve impingement)
  • Sudden sharp pain in biceps tendon
  • Loss of grip/numbness in hands
  • Form completely breaking down

Injury Prevention​

StrategyImplementation
Perfect setupLock in torso angle before every set
Brace properlyBig breath, brace core, maintain throughout set
Neutral spineNever round lower back — film yourself
Progress slowly5 lb jumps, perfect form before adding weight
Use straps wiselyFor back work, not grip limitation

Bicep Tendon Protection​

  • Keep wrists straight — don't curl with wrists
  • Pull with elbows — not hands/biceps
  • Warm up thoroughly — cold tendons tear easier
  • Don't jerk the weight — smooth acceleration
Most Common Injury

Lower back strain from maintaining bent-over position with poor bracing or too much weight. If your lower back fatigues before your upper back, you're going too heavy or not bracing properly.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension50-60° extension🟡 Moderate
ElbowFlexion/Extension130-140° flexion🟢 Low
SpineIsometric stabilizationMinimal movement🟡 Moderate
HipIsometric hip hinge90° flexion maintained🟡 Moderate
ScapulaRetractionFull retraction🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexionCan hip hinge without lower back roundingHip flexor stretches, hamstring work
Shoulder60° extensionCan pull elbows behind torsoLat stretches, shoulder mobility
ThoracicGood extensionCan maintain chest up in hingeFoam roll thoracic spine, extensions
Joint Health Note

Barbell rows are safe when performed correctly. The spine remains in neutral position throughout. Most injuries come from poor setup or using momentum, not the exercise itself.

❓ Common Questions​

Should I touch my chest or belly?

Pull to lower chest/upper abdomen (right around the belly button). This maximizes lat engagement. Pulling to chest shifts emphasis to upper back/traps. Both are valid — choose based on your goal.

How bent over should I be?

30-45° from horizontal is standard. More bent (closer to parallel) = more lat stretch but harder on lower back. More upright (60°) = easier to maintain but less lat activation. Find what works for your mobility and back health.

Is it okay to use straps?

Yes, especially for high-rep back work (8+ reps). Straps remove grip as the limiting factor so you can fully fatigue your back. Build grip strength separately with farmer's carries and dead hangs. Don't use straps for low-rep strength work — train your grip there.

My lower back fatigues before my lats — what's wrong?

Three possibilities:

  1. Weight too heavy — your back can't maintain position
  2. Poor bracing — not creating enough core tension
  3. Too much volume — especially if you deadlift the same day

Try: Reduce weight, focus on bracing, or switch to chest-supported rows

Overhand vs underhand — which is better?

Overhand: More upper back (rhomboids/traps), harder grip, more "complete" back development Underhand: More lower lats, more biceps, can typically handle slightly more weight

Most people should do primarily overhand, with underhand as a variation

Should I reset each rep or touch-and-go?

Touch-and-go is standard for barbell rows — maintains tension throughout the set. Dead-stop (Pendlay row) is a variation that emphasizes explosive power. For hypertrophy, touch-and-go with controlled tempo works best.

📚 Sources​

Biomechanics & Muscle Activation:

  • Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
  • ExRx.net Exercise Analysis — Tier C
  • ACE Exercise Library — Tier B

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Stronger by Science — Greg Nuckols — Tier B
  • Renaissance Periodization — Mike Israetel — Tier B

Technique:

  • Starting Strength — Mark Rippetoe — Tier C
  • StrongLifts 5x5 Technique Guide — Tier C
  • Jeff Nippard Back Training Guide — Tier C

Safety:

  • McGill, S. (2015). Back Mechanic — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
For Mo

When to recommend this exercise:

  • User wants to build back thickness and width
  • User's goal is hypertrophy, bodybuilding, or general strength
  • User has good hip hinge mechanics and core stability
  • User has no acute back or shoulder injuries

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Hip hinge back, chest proud, lock that position"
  2. "Pull elbows to ceiling, not hands to body"
  3. "Bar to belly, squeeze shoulder blades together"
  4. "Lower slow, maintain torso angle"

Common issues to watch for in user feedback:

  • "My lower back gets tired" → Weight too heavy, poor bracing, or needs supported variation
  • "I don't feel it in my back" → Pulling with biceps, cue "elbow to ceiling"
  • "I'm rocking back and forth" → Using momentum, weight too heavy
  • "My grip gives out first" → Use straps for back work, train grip separately

Programming guidance:

  • Pair with: Vertical pulls (lat pulldown, pull-ups), chest work (bench press)
  • Avoid same day as: Heavy deadlifts immediately before (both tax lower back)
  • Typical frequency: 2-3x per week for back development
  • Place early-to-mid workout when back and core are fresh

Progression signals:

  • Ready to progress when: 3x10 with perfect form, torso angle locked, 1-2 RIR
  • Regress if: Lower back fatigues first, can't maintain form, persistent pain
  • Consider variation if: Stalling for 3+ weeks — try underhand grip, Pendlay row, or T-bar row

Red flags:

  • Rounded lower back during set → immediate form correction needed
  • Standing up during pull (momentum) → weight too heavy
  • Sharp pain in biceps or elbows → stop exercise, assess load/form

Last updated: December 2024