Barbell row
Primary muscles: Middle back. Assisting muscles: Biceps, Lats, Shoulders.
How to do it
- Grab the bar with an overhand grip, bend your knees slightly and hinge forward at the waist, back straight, almost parallel to the floor — the starting position.
- Keep your head up and the bar hanging below you, arms perpendicular to the floor.
- Breathe out and pull the bar toward your stomach, keeping your elbows close to your body.
- Hold the contraction for a second, squeezing your back.
- Breathe in and lower the bar under control.
- Repeat the movement.
Key to the execution: Keep your back straight throughout the set — rounding it puts dangerous pressure on your spine.
Common mistakes
- Standing up on every rep, turning the movement into a deadlift.
- Rounding your back instead of keeping it straight.
- Pulling the bar with your arms instead of your back.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.