If you are striving to get a bigger, thicker back, then this exercise will definitely help you. Barbell row is one of the most effective exercises that you can include in your back workout, as it works a lot of the muscles located there.

As with all exercises, proper technique and body posture are key to activating the muscles and preventing from injuries. Bad technique can overload the lower back and waist, so it is advisable to avoid heavy weights, especially for the beginners and those with back injuries. In this case, there is a variation of the exercise wich can be performed in a supine position on a training bench.


  1. Stand over the bar with your feet apart about the the width of the shoulders.
  2. The feet are fully stepped on the ground so that we have a stable support. When looking down, the bar should be located above the middle of our feet.
  3. The next thing to do is to squat and grasp the bar so that our hands are at the outside of our feet. We can use overhand, underhand or mixed grip, but in this case, we will focus on the classic version – overhand grip.
  4. Before pulling the bar and start rowling, we have to make sure that our back is straight and tight.
  5. Pull the bar slowly to the lower abdomen, while exhale. It is important to do the movement with a proper inclination of the body in order to perform it in its full range and not to shorten it.
  6. The arms are close to the body and the elbows point back.
  7. After the bar touches the lower abdomen, we hold it for a moment and slowly return the bar to the starting position.


Muscles involved:

  • Lats
  • Rhomboids
  • Traps(middle and lower)
  • Infraspinatus muscle
  • Rear deltoids
  • Back erectors
  • Biceps

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