Barbell Row
Bent-over barbell row, a horizontal pulling staple for the whole back.
- Primary muscleBack
- Also worksBiceps
- EquipmentBarbell
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Biceps
- Barbell
How to do the Barbell Row
4 steps, in the order you do them.
- Stand with your feet hip-width apart, grab the bar with an overhand grip and lean your torso forward about 45° with a neutral back.
- Let your arms hang extended with the bar under your shoulders.
- Pull the bar toward your abdomen, driving your elbows back and squeezing your shoulder blades together.
- Lower in a controlled way without losing your torso angle.
Muscles worked
Common Barbell Row mistakes
What goes wrong most often when you do the Barbell Row, and how to fix it.
Your torso rises with each rep and the row turns into a shrug.
Set your torso at about 45° and let only your arms move. If your torso lifts, lower the weight.
Your back rounds while the bar hangs below.
Before you pull, lift your chest and send your hips back to keep a neutral back all set.
You pull the bar toward your chest with your elbows flared wide.
Pull the bar toward your belly button with your elbows about 45° from your body, and lower it brushing your thighs.
Alternatives to the Barbell Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 20 of the 36 routines.
- Beginners3 × 8–12
- Experienced4 × 8–10
- Rest1:30 to 3:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 8–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 4 × 8–10 | 2:00 |
| Intermediate PPL 6 Days | Intermediate | 4 × 6–8 | 3:00 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 8–10 | 2:00 |
| Upper-Legs 5 Days | Intermediate | 4 × 8–10 | 2:00 |
Rest between sets, in minutes. And 12 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Row
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More back exercises
Cable RowBack · Cable machine
Rope Straight Arm PulldownBack · Cable machine
Dumbbell RowBack · Dumbbells and bench
Machine PulloverBack · Machine
Frequently asked questions
What muscles does the Barbell Row work?
The Barbell Row works mainly the back. It also works the biceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 minutes of rest. With more experience, 4 sets of 8 to 10 reps with 2 minutes of rest.
Which routines include the Barbell Row?
It appears in 20 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Calf specialization · Beginner.