Share On

Key Takeaways

  1. The barbell row is one of the best exercises for developing your back muscles, including the lats, traps, and erector spinae, as well as your arms, shoulders, and even legs to some degree.
  2. Proper barbell row technique comes down to a few key points like bending at the hips so your upper body is horizontal, pulling the barbell from the floor towards your ribs until it touches, and letting the weight return to the floor in a controlled manner.
  3. Keep reading to learn more about proper barbell form, how to program the barbell row into your workouts, and more!

The barbell row is one of the best exercises you can do for building a thick, strong, wide back, which is why you’ll find it in almost every great strength training program.

Look online for information about how to do a proper row, though, and you may end up convinced it’s more complicated than it really is. 

For example, give “barbell row” and quick search, and most of the videos and articles that pop up make it seem like some kind of dangerous acrobatic maneuver that’s impossible to master. 

Here’s what I’m talking about:

“The Truth About Barbell Rows (AVOID MISTAKES!)” screams one video.

“5 Ways Everyone Screws Up Barbell Rows,” warns one article.

“The Only Right Way to Do the Barbell Row,” claims another. 

Is the barbell row really as complex and dangerous as fitness gurus make it out to be? 

No.

This exercise is actually one of the simplest weightlifting exercises to learn—much simpler than the squat, deadlift, bench press, or military press—and many people can achieve at least passable technique after just a few workouts. 

The barbell row is also perfectly safe when performed correctly, and even many people who can’t deadlift due to an injury can barbell row without any pain.

So, we’re going to break all this down and more in this article, including . . . 

  • What the barbell row is
  • Which muscles it trains
  • How to barbell row properly
  • The best barbell row variations
  • How to include barbell rows in your workout routine
  • And more

And at the end, I’m going to give you a simple, effective, and challenging barbell row workout you can start doing right away. 

Let’s get to it!

 

What Is the Barbell Row?

The barbell row is a back exercise that’s been used by top-level powerlifters and bodybuilders for decades.

That’s why it’s a staple in strength training programs like Stronglifts 5×5, Starting Strength, and my Bigger Leaner Stronger program.

There are several kinds of barbell rows, but the classic barbell row looks like this: 

It’s typically performed in a bent-over position with your back parallel to the floor. To initiate the exercise, you push off the ground slightly with your legs, then pull the barbell in a rowing motion toward the ceiling until it touches your lower chest or ribs, then lower the bar to the floor.

The classic barbell row is often confused with the Pendlay row, which is the same movement except you don’t use your legs to help pull the bar off the floor. This reduces the amount of weight you can row, but also puts more emphasis on your upper body pulling muscles.

Here’s what it looks like: 

 

View this post on Instagram

 

A post shared by Mike Matthews (@muscleforlifefitness) on

You’ll learn more about this variation of the barbell row in a moment (it also happens to be my favorite!)

Many people also refer to the barbell row as the “bent-over row, “barbell bent-over row,” or “bent-over barbell row,” but these are all just different names for the classic barbell row.

To do the classic barbell row, you need either a standard 45-pound barbell and plates or a preloaded barbell. If you’re using heavier weights, you’ll also probably want to do the exercise on a padded floor or deadlift platform to make sure you don’t damage the weights or the floor.

Summary: The barbell row is a back exercise performed in a bent-over position that involves pulling a barbell from the floor to your torso, then lowering it back to the starting position.

What Muscles Does the Barbell Row Train?

Some people think the barbell row only trains your back muscles.

And while it does train your back muscles effectively, it also trains your arms, shoulders, and even legs to a slight degree when done properly. 

Specifically, the barbell row develops several back muscles, including the . . .

 . . . as well as several arm and shoulder muscles like the . . .

. . . and to a lesser extent, the barbell row also trains leg muscles like the . . .

Basically, it trains everything you can see in this picture of me: 

 

View this post on Instagram

 

A post shared by Mike Matthews (@muscleforlifefitness) on

Now, there are many exercises you can use to train your back effectively, but research and experience shows the barbell row is one of the best.

For example, according to an electromyography (EMG) analysis conducted by researchers from ACE Fitness, the barbell row is one of the most effective exercises for activating the major back muscles.

In case you aren’t familiar with EMG, it’s a method of measuring electrical activity within a muscle to determine how hard it’s working.

In this study, researchers took EMG measurements of the middle and lower traps, lats, infraspinatus, and erector spinae during eight different exercises including barbell rows, pull-ups, seated rows, inverted rows, and more.

The researchers found barbell rows activated the erector spinae, infraspinatus, and middle traps as much or more than any other exercise, and recruited the lower traps and lats almost as effectively as pull-ups.

While muscle activation isn’t a perfect proxy for measuring muscle growth, if a muscle is heavily activated during an exercise, it’s reasonable to conclude that exercise will be fairly effective for muscle building.

What’s more, as with most compound exercises, the stronger you get on the barbell row, the more you’ll need to recruit other muscle groups to help stabilize your body throughout the movement, turning it into more and more of a full-body exercise.

Summary: The barbell row primarily trains the muscles of the back like the lats, traps, spinal erectors, and rhomboids, but it also trains the arms, shoulders, and legs to a lesser degree.

Barbell Row Form 101

If you just want a quick summary of how to barbell row, here’s what you need to get started:

  1. Stand over a loaded barbell with your feet about 6 to 12 inches apart.
  2. Take a deep breath, bend over, reach down, and grip the bar with your hands 3 to 6 inches outside of your shins and a double overhand grip (palms facing down).
  3. Flatten your back so it’s parallel with the floor, raising your hips as needed.
  4. Still holding your breath and keeping your arms straight, initiate the row by slightly extending your hips and knees to pull the weight off the floor, building momentum.
  5. Keeping your back flat, continue pulling your elbows towards the ceiling until the barbell touches your torso somewhere around the bottom of your rib cage.
  6. With your hands still gripping the bar, allow the weight to drop back to the floor in a controlled manner.

Here’s what the whole sequence looks like:

If you want to know more about each step, and how to improve your form to lift as much weight as possible, keep reading.

How to Barbell Row With Proper Form

There are three steps to proper barbell row form:

  1. The setup, where you position your body to pull the barbell off the floor.
  2. The ascent, where you pull the barbell from the floor to your torso.
  3. The descent, where you return the weight to the floor in a way that sets you up for the next rep.

Every aspect of barbell row technique—whether it’s grip, foot placement, back angle, or anything else—can be filed under one of these three categories.

Let’s go through each of them in detail, starting with the setup. 

Step 1: The Setup

The barbell row starts with the bar on the floor, not on the rack or safety arms or pins.

Walk up to the bar, position your feet so they’re slightly narrower than shoulder width apart with your toes pointed slightly out, and move the bar to the point where it’s more or less directly below your shoulders.

(You can move your feet closer together or further apart if that doesn’t feel comfortable).

This will put the bar somewhere between against your shins and over the middle of your feet. For taller or skinnier people, it’ll probably place the bar against their shins. For shorter or thicker people, it’ll place it somewhere around the middle of the feet.

Proper bar position is important because it allows you to pull the bar more or less straight up into your torso as opposed to up and toward or away from your body, which wastes energy.

If the bar is too close to your body and your shoulders are too far in front of it, you’ll have to move it forward on the way up to get it over your knees. And if it’s too far from your body, you’ll feel like you’re going to fall forward and won’t be able to drive upward through your heels.

Next, stand up tall with your chest out and take a deep breath of air into your belly (as opposed to your chest), bracing your abs as if you were about to get punched in the stomach.

Then, move down toward the bar by pushing your hips back and bending slightly at the knees, similar to how you get into position for the deadlift. Your shins should be close to vertical to allow the bar to rise without hitting your knees. 

Unlike the deadlift setup, you want to start the barbell row with your hips high and legs straight enough to allow your back to be more or less parallel with the floor.

Next, place your hands on the bar with a double-overhand grip (both palms facing down) a few inches wider than your shins, and squeeze it as hard as you can.

You want the bar to be resting in your fingers, not tucked into your palm, like this: 

barbell row muscles

Make sure your shoulders are tucked back and down, your back is flat, and your head is in a neutral position with your eyes focused on a spot 3 to 4 feet in front of you. Don’t look up at the ceiling or down at your feet.

Here’s the final result that we’re going for:

 barbell row alternative

Now you’re ready to ascend.

Step 2: The Ascent

Start the pull by extending your legs (raising your hips) to “pop” the weight off the floor, and then start pulling your elbows toward the ceiling to keep it moving upward. Ensure your shoulders rise with your hips and your back maintains its flat, neutral position as you lift the bar (no “whipping” your torso backward to lift more weight or get more reps).

Once you’ve got the weight moving, keep pulling until the barbell makes contact with the bottom of your rib cage. The bar should move up your shins, and once it reaches knee height, your legs should be straight enough that the bar can easily pass over your knees.

Throughout the entire movement, you want to keep your head in its neutral position in line with your spine, your lower-back slightly arched, and your core tight.

Also, try to move the bar on as vertically straight of a path as possible because any deviations are just going to slow you down and make it harder to maintain good form. In other words, the bar shouldn’t move noticeably toward or away from you at any point during the movement.

Here’s how it should look, as demonstrated by Mark Rippetoe:

The ascent is the trickiest part of the barbell row, so here are some helpful cues that I’ve found keep my form in:

  • Slam your elbows into the ceiling.
  • Explode off the floor.
  • Rip the bar into your stomach.

Step 3: The Descent

The final part of the barbell row is lowering the weight back down to the floor in a controlled manner.

This is basically a mirror image of what you did to lift the weight up.

Quickly lower the bar toward the ground until your arms are straight, and then drop your hips enough to allow the weight to rest on the floor.

Your back should remain locked in its neutral position the entire time, and your core should remain tight. Don’t try to lower the bar slowly or quietly. The entire descent should take no more than a second.

You’re now ready for the next rep.

Many people don’t stop to reset in between reps and instead only lower the bar a few inches above the floor, like a Romanian deadlift. While this can work with light weights, it becomes very difficult when using heavy weights. It also reduces the range of motion of the exercise, making it less effective.

Pausing and resetting allows you to get into proper position, breathe, and brace your torso before pulling again, which not only helps you lift heavier weights but also reduces the risk of injury.

That’s it for the classic barbell row!

When it all comes together properly, it looks like this:

 

Note the following points:

  • Mark’s feet are about 6 to 12 inches apart (taller people will generally prefer a wider stance and vice versa).
  • His hands are about 3 to 6 inches wider than his shoulders.
  • He moves his lower body very little during the exercise, making his upper body do most of the work.
  • He pulls the bar all the way to his torso with his arms, and doesn’t excessively jerk his torso backward to build momentum.
  • He allows the weight to return to the floor in a controlled manner.

If this is your first time trying the barbell row, I recommend you do a couple of practice sets of five reps each with an empty bar. Once you feel like you have the basic movement down, then you can add weight.

If you can do this type of barbell row properly, then you’ll also have no trouble doing other variations with good form.

8 Barbell Row Variations You Should Know

You just learned how to perform what’s called the conventional barbell row.

If you only ever used this barbell row variation, you’d get a back that’s head and shoulders above most of the other lifters in your gym.

That said, there are a few other styles of barbell (and other!) rows worth learning and trying depending on your anatomy, mobility, equipment options, preferences, and injury history.

Now, while most people call these barbell row “variations,” several of them (such as dumbbell, cable, and machine rows) are really better described as “alternatives,” as they don’t involve using a barbell. That said, they work most of the same upper body muscles and can be programmed in your workouts more or less the same way as barbell rows, so they’re worth including on this list. 

What’s more, I think that the stronger you get on the barbell row, the more it makes sense to start trying some of these alternative rows. 

Why? 

Well, as I mentioned a moment ago, the stronger you get on the conventional barbell row, the more of a full-body exercise it becomes. That is, as you lift heavier and heavier weights, you depend more and more on your legs and arms to move some of the load. 

While this is generally a good thing (training more muscles in the same amount of time), it also means that barbell rowing can sometimes lead to leg soreness, which can interfere with your lower body workouts. Or, lingering soreness from your leg workouts can start to interfere with your barbell rowing. 

This is why I like to do barbell rows for several months, then switch to another variation of heavy rowing that doesn’t involve my legs as much, like dumbbell or cable rows, before switching back to barbell rows again.

Pendlay Row

The Pendlay row (named after Olympic weightlifting coach Glenn Pendlay) is nearly identical to the conventional barbell row with one key difference—you don’t push with your legs to help lift the bar off the ground.

Instead, you keep your back and legs mostly motionless, and pull the bar with your arms until it hits your lower ribs, then return it to the ground. 

In other words, you can think of the Pendlay row as a more “strict” version of the barbell row.

Here’s how it looks:

Yates Row (Underhand Bent-Over Row) 

The Yates row is a kind of barbell row that involves an underhand grip (palms facing up) and a more upright posture. Your torso is typically at about a 45-degree angle to the ground rather than horizontal.

If you’ve spent much time in bodybuilding circles, this might be the row you’re most familiar with. In fact, it’s sometimes referred to as a “bodybuilder row.”

Here’s what it looks like:

The Yates row was popularized by 6-time Olympia winner Dorian Yates, who frequently used this kind of the barbell row in his training.

Many bodybuilders claim the Yates row trains the biceps, traps, and upper back more than the conventional barbell row, because flipping your grip around like this forces these muscles to work harder. 

This is up for debate.

One problem with the Yates row is the range of motion is much shorter than the conventional barbell row, and exercises with a shorter range of motion are generally less effective for building muscle. 

That said, you can move more weight with the Yates row, so that may make up for some of the stimulus lost with the shorter range of motion. It also doesn’t train the legs much at all, making it more of a pure upper body exercise.

And so I think it’s fair to say it’s a fine alternative to the conventional barbell row. Use it instead of the conventional barbell row now and then, and you shouldn’t be missing out in any way.

Dumbbell Row

The dumbbell row is similar to the conventional barbell row, but involves using dumbbells instead of a barbell. 

You also train one side of your body at a time instead of both as you do with a barbell row. 

This is one of my favorite barbell row alternatives because it’s easy to perform and progress on, allows for a large range of motion, and can help prevent muscle imbalances by training each side of your back independently. 

Here’s how to do it right: first, place a dumbbell next to a bench. Then, plant your left knee and shin on the bench and your right foot on the ground a foot or two from the bench. Lean over, placing your left hand on the bench a foot or two in front of your left knee, and reach down to grab the dumbbell with your right hand. 

Pull your shoulder blades back and down (“into your back pocket” as some people say), make sure your back is more or less horizontal to the ground, and pull the dumbbell straight up toward your torso until it touches your stomach. Then reverse the motion to lower the dumbbell to the ground. 

Once you’ve finished one set with your right arm, switch sides and do another set with your left arm.

Try not to cheat by jerking your torso up as you lift the dumbbell, as this reduces the effectiveness of the exercise and may increase your risk of injury.

Here’s what it looks like: 

 

 

View this post on Instagram

 

A post shared by Mike Matthews (@muscleforlifefitness) on

You can also perform the dumbbell row while standing on two feet and leaning against the dumbbell rack, like this:

 

upright barbell row

Both styles can work fine, and which one you choose just comes down to personal preference.

Seated Cable Row

The seated cable row is performed with a cable machine, which you can find in most commercial gyms.

Here’s what it looks like: 

 

barbell row grip

And here’s another common version you’ll find in many gyms:

 

barbell row machine

No matter which machine you use, the fundamentals of the exercise are more or less the same. 

You start sitting on the bench or floor, bracing your feet on the foot platform. Then, lean forward and grab the handle that’s attached to the cable. Keeping your spine more or less straight (no bending forward), pull the cable to your stomach.

Make sure you don’t cheat by swinging your torso backward when pulling the handle!

Here’s what a well-executed seated cable row looks like:

T-Bar Row

The T-bar row is an exercise that involves taking the close-grip handle from a cable row machine and pulling it against the end of a loaded barbell.

Here’s what it looks like:

The T-bar row isn’t as technically demanding as the conventional barbell row, which makes it a good exercise for later in your workouts when you’re already fatigued.

You can also do the machine version of this exercise if you can’t or don’t want to jerry-rig the setup. My favorite T-bar machine is the Hammer Strength T-bar machine, which looks like this:

t-bar-row-machine

Seal Row

The seal row is barbell row variation where you lay face down on a flat bench and pull either a barbell or dumbbells from a hanging position (or the floor) up to the underside of the bench.

If you’re using a standard flat bench rather than a bench designed for seal rows, you’ll need to prop it up so that your arms can hang fully extended without the weight touching the ground, like this: 

The main advantage of the seal row is that it takes your lower body completely out of the exercise, which means two things: 

  1. It doesn’t cause any lower body soreness (which can interfere with lower body workouts).
  2. It ensures your upper body is forced to do all of the work. 

Here’s what the exercise looks like when using a normal bench and dumbbells:

If that feels awkward, you can do chest-supported rows with an incline bench instead. In this case, you rest your chest on an angled bench and keep your feet on the ground. 

Here’s what it looks like: 

Machine Row

There are lots of different row machines you can use, but they all have you doing the same basic rowing motion as the other exercises on this list.

I generally prefer barbell, dumbbell, or cable row variations to machine rows, but these are fine if they’re done in addition to other row variations or when you don’t have a better alternative.

To do a machine row, you’ll be in a seated position with a pad against your chest. Then, you simply grab the handles and pull them toward your torso.

Here’s what the exercise looks like: 

Inverted Row

The inverted row is a bodyweight exercise that trains most of the same muscles as the barbell row, except for the legs and lower back. It’s sometimes referred to as a bodyweight row.

Inverted rows can be performed with a barbell in a rack, on a Smith machine, with gymnast rings, with TRX rings, or even with a table if you’re at home and don’t have access to any equipment.

You start underneath the bar (or rings/table/etc.) with your back and legs straight and heels on the ground. Grip the bar like you would for a barbell row and pull your chest towards the bar until it touches.

The more parallel your back is to the floor, the harder the exercise will be. 

Here’s what it looks like:

 

Summary: Aside from the classic barbell row, eight of the best row variations include the Pendlay row, Yates row, T-bar row, inverted row, seated cable row, dumbbell row, seal row, and machine row. 

A Simple, Effective, and Challenging Barbell Row Workout

You now know how to barbell row.

You know the best variations.

Now it’s time to get to work.

Below you’ll find a simple and effective pull/back workout that incorporates several of row variations you just learned about as well as a couple other back exercises to make it even more effective.

You’ll notice that the deadlift comes before barbell rows in this workout. That’s because the deadlift involves more total muscle mass, is more technically demanding, and involves lifting more weight, making it significantly more difficult and tiring than any type of barbell row.

Thus, it’s best to deadlift first, when you’re feeling physically and mentally freshest, and then do your second-hardest exercise (often another compound exercise like the barbell row), followed your isolation exercises toward the end of the workout.

I’m also providing two slightly different versions of these workouts:

  1. One for men or experienced lifters
  2. One for women or less experienced lifters

The exercises in both workouts are the same, but in the second version (for women/less experienced lifters), you’re doing slightly higher reps. I’ve found that many people new to weightlifting are often uncomfortable using heavy weights and low reps, so this plan allows you to use lighter weights and higher reps and still make progress.

If you’re a woman or new weightlifter and you prefer lower reps, though, then feel free to do the more difficult workout. 

You’ll also see I’ve prescribed the intensity of your workouts using a system called reps in reserve (RIR). I describe this system in more detail in this article, but the gist is simple: 1 RIR = 1 rep shy of failure, 2 RIR = 2 reps shy of failure, and so forth. 

So, if a workout says you should use an intensity of 1 to 2 RIR, that means you want to do as many reps as you can within the prescribed rep range until you feel you can only do 1 or 2 reps more and then stop. 

For example, the workouts below call for 3 sets of one-arm dumbbell rows for 8 to 10 reps at an intensity of 1 to 2 RIR. 

Thus, you want to pick a weight that allows you to finish each of your sets feeling like you could have done 1 or 2 more reps if you absolutely had to, while completing at least 8 reps. In my case, that would be 115 pounds, which I can get 8 to 9 reps with until my form starts to break down (1 to 2 RIR).

If this seems confusing, don’t worry—it’ll become second nature after a bit of trial and error and a few workouts.

Alrighty, here are the workouts!

Superside-1

Superside-1 women
And now a few little details on how to do this workout:

Warm up before each workout.

Before your first set of your first exercise of each workout, make sure you do a thorough warm-up.

A warm-up accomplishes several things: 

  1. It helps you troubleshoot your form and “groove in” proper technique (which is particularly important when you’re learning a new exercise). 
  2. It can significantly boost your performance, which can translate into more muscle and strength gain over time. 

In weightlifting, a warm-up consists of doing one or two light sets of an exercise, followed by one or two heavier sets until you’re using a weight that’s about 70% as heavy as the heaviest weight you’ll use that day for that particular exercise. 

Here’s how to warm up properly: 

Do several warm-up sets with the first exercises for each of the muscle groups you’re training in that day’s workout.

For example, in the pull/back workouts outlined in this article, your first exercise is the deadlift, which trains your back, hips, legs, and to a lesser degree your arms, shoulders, and even your quads. 

Thus, warming up for the deadlift will also warm up all of the muscle groups trained by the other exercises in your workout. So, in this case, you can do a few warm-up sets for your deadlift and then just carry on with the rest of your workout without any additional warm-up sets.

If you were doing a workout that involved training different muscle groups, though, such as the squat and bench press, then you’d want to do several warm-up sets for each of these exercises. 

Here’s the protocol you’re going to follow for the workouts in this article:

  1. Estimate roughly what weight you’re going to use for your three sets of deadlifts (this is your “hard set” weight).
  2. Do 10 reps with about 50 percent of your hard set weight, and rest for a minute.
  3. Do 10 reps with the same weight at a slightly faster pace, and rest for a minute.
  4. Do 4 reps with about 70 percent of your hard set weight, and rest for a minute.

Then, do all three of your hard sets for your deadlift, and then the hard sets for your barbell row, lat pulldown, and dumbbell row.

If you want to learn more about the importance of a proper warm-up and how to warm up for different workouts, check out this article: 

The Best Way to Warm Up For Your Workouts

You shouldn’t go to absolute muscle failure every set.

Absolute muscle failure is the point where you can no longer keep the weight moving and have to end the set.

We should take most of our sets to a point close to technical failure (one or two reps shy of the point where our form breaks down), and we should rarely take sets to the point of absolute failure.

This Is the Best Guide to the RPE Scale on the Internet

Personally, I never train to failure for more than two to three sets per workout, and never on the squat, deadlift, bench press, or military press, as it can be dangerous.

Instead, I reserve my failure sets for isolation exercises like hamstring curls, leg extensions, calf raises and the like, and it’s usually a natural consequence of pushing for progressive overload as opposed to deliberate programming.

Rest 3 to 4 minutes in between each set.

This will give your muscles enough time to fully recoup their strength so you can give maximum effort each set.

If you want to learn more about how long you should rest between sets, check out this article:

How Long Should You Rest Between Sets to Gain Muscle and Strength?

Once you hit the top of your rep range for one set, you move up in weight.

For instance, if you barbell row 135 pounds for 6 reps on your first set, you add 5 pounds to each side of the bar for your next set.

If, on the next set, you can get at least 4 reps with 145 pounds, that’s the new weight you work with until you can barbell row it for 6 reps, move up, and so forth.

If you get 3 or fewer reps, though, reduce the weight added by 5 pounds (140 pounds) and see how the next set goes. If you still get 3 reps or fewer, reduce the weight to the original 6-rep load and work with that until you can do two 6-rep sets with it, and then increase the weight on the bar.

This method is known as double progression, which you can learn about in this podcast:

How to Use Double Progression to Get More From Your Workouts

The Bottom Line on the Barbell Row

The barbell row is a staple of strength training routines and for good reason. It’s one of the best back exercises that you can do.

Although there are several kinds of rows, my favorite for gaining muscle and strength is the conventional bent-over barbell row.

It trains every major muscle in your back, as well as your biceps, shoulders, and forearms, and as the weights get heavier, your legs even get involved.

To get the most out of the barbell row, you need to learn proper form. Here’s what that looks like in a nutshell:

  • Stand over a loaded barbell with your feet about 6 to 12 inches apart.
  • Take a deep breath, bend over, reach down, and grip the bar with your hands 3 to 6 inches outside of your shins and a double overhand grip (palms facing down).
  • Flatten your back so that it’s parallel with the floor, raising your hips as needed.
  • Still holding your breath and keeping your arms straight, initiate the row by slightly extending your hips and knees to pull the weight off the floor, building momentum.
  • Keeping your back flat, continue pulling your elbows towards the ceiling until the barbell touches your torso somewhere around the bottom of your rib cage.
  • With your hands still gripping the bar, allow the weight to drop back to the floor in a controlled manner.

Depending on your anatomy, mobility, equipment availability, and preferences, you may want to try out one or more of these barbell row variations:

  • Pendlay row
  • Yates row
  • Dumbbell row
  • Seated cable row
  • T-Bar row
  • Seal row
  • Machine row
  • Inverted row

I personally like to put the barbell row as the second exercise in my pull workouts (after deadlifts) and often follow it up with one of the aforementioned exercises. And then, every three or four months, I swap the barbell row for one of the above row variations

That’s it! Time to get barbell rowing!

If you liked this article, please share it on Facebook, Twitter, or wherever you like to hang out online! 🙂

What’s your take on barbell row? Have anything else you’d like to share? Let me know in the comments below!

Readers' Ratings

No Ratings

Your Rating?