Barbell Row
The barbell row is a horizontal pull exercise that primarily trains the lats, mid traps and rhomboids, with the biceps, rear delts and erector spinae assisting. Equipment: barbell. Suited to intermediate lifters.
- Primary muscles
- Lats, Mid Traps And Rhomboids
- Secondary muscles
- biceps, rear delts and erector spinae
- Muscle group
- back
- Equipment
- barbell
- Movement pattern
- Horizontal Pull
- Difficulty
- Intermediate
- Also searched as
- bent over row, barbell rows, bent over barbell row
Complete barbell row guides
- Proper formBarbell Row: Proper Form, Step by StepDefinitive step-by-step guide to barbell row proper form: setup, cues, breathing, tempo, common mistakes and fixes. Safety-first, evidence-aware coaching.
- Muscles workedBarbell Row: Muscles Worked and Best AlternativesWhich muscles does the barbell row work? Primary/secondary muscles, programming placement, sets/reps, and 4 solid alternatives with when to use each.
- Sets and repsHow Many Sets and Reps for the Barbell Row?Clear, evidence-aware set/rep/frequency ranges for barbell rows by goal (strength, hypertrophy, endurance), how to progress weekly, and when to add weight vs reps.
- Common mistakesThe Most Common Barbell Row Mistakes (and How to Fix Them)Spot and fix the 6 most common barbell row mistakes. Learn why they happen, what they cost (lost gains or injury risk), and one concrete fix for each.
- At-home alternativesBarbell Row Alternatives at Home (Minimal Equipment)Practical substitutes for the barbell row you can do at home with bodyweight, dumbbells, or bands. What each preserves, what it loses, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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