Horizontal pull · Barbell

Barbell Row

The barbell row is a bent-over pull where you row a barbell toward your torso from a hinged position. It builds upper and mid-back thickness plus lower-back endurance, and suits intermediate lifters comfortable holding a hip hinge.

Primary
Back
Secondary
Biceps, Rear Delts
Starting rep range
6–10 reps
Target effort
2 reps in reserve
Progression
2.5 kg jumps

Muscles worked

Lats, rhomboids, and mid traps pull the bar in, with biceps and rear delts assisting. The lower back and hamstrings work isometrically to hold the hinge, so it is more fatiguing than supported rows.

How to set up

  1. Stand with feet hip width and the bar over mid-foot.
  2. Grip the bar just outside your knees, overhand or underhand.
  3. Hinge at the hips with soft knees until your torso is roughly 30-45 degrees from horizontal.
  4. Brace your core and keep your back flat with the bar hanging at arm's length.

How to do each rep

  1. Pull the bar toward your lower chest or upper belly, driving elbows back.
  2. Squeeze your shoulder blades together briefly at the top.
  3. Lower under control to a full arm stretch.
  4. Keep your torso angle steady; avoid standing up as you pull.

Common barbell row mistakes

Torso rising each rep

Lighten the load so you can hold the same hinge angle from first to last rep.

Rounding the lower back

Brace before each rep and keep your chest up; if it still rounds, reduce weight or use a supported row.

Yanking with momentum

Pull smoothly and control the lowering instead of heaving the bar with your hips.

Sets, reps, and progression

Surpass starts the barbell row at 6–10 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.

Use 6-12 reps and add 5 lb once you hit the top of the range with a steady torso. If the lower back limits you before the upper back, switch some volume to chest-supported or cable rows.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Barbell Row alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Hammer Strength High RowBack · Plate-loaded machineHammer Strength Low RowBack · Plate-loaded machineSeated Cable RowBack · CableT-Bar RowBack · Plate-loaded machineWide Grip Cable RowBack · CableChest Supported RowBack · Dumbbells, Bench

Programs that use it

Push Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

Barbell Row Next Set CalculatorBarbell Row 1RM CalculatorBarbell Row Strength Level Calculator1RM CalculatorNext Set Calculator

Questions

Overhand or underhand grip for barbell rows?

Both work. Underhand lets you use a bit more weight and involves the biceps more; overhand tends to bring in more upper back and is often easier on the wrists.

Is barbell row bad for your lower back?

Not inherently, but it does load the lower back. Use a weight you can hold in a flat-backed hinge, and choose a supported row if your back is the limiting factor.