Barbell Row

  • With your feet placed parallel under your hips, hold the barbell with a pronated grip and bend forward from the hips. Keep your arms perpendicular to the floor.

  • Draw your shoulder blades together and lift the bar toward your chest keeping your elbows close to your body. Pause, then lower the weight until your arms are straight.

  • Barbell (or use dumbbells if you do not have one)

  • Back 

  • Arms  Shoulders 

  • Latissimus dorsi, Rhomboids, Lower and middle trapezius, Teres major and minor, Posterior deltoid, Infraspinatus, Brachialis, Brachioradialis, Pectoralis major

  • TIP: Keep your shoulders pulled away from your ears, and your shoulder blades pulled towards each other. You can also do this exercise with two dumbbells instead of a barbell.

Variations for Barbell Row

  • Standing Row

    This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. You can load a heavy amount of weight on the bar with weight plates.

  • Row With Rotation

    This can be done on any bench in your gym or on a stable surface in your home.

  • Row

    When you work one arm at a time, you can concentrate on your form and on each arm independently. Keeping your spine neutral throughout the exercise works all of the muscles of your back and rear shoulders.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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