Barbell Row — Form, Mistakes, and Variations

Barbell Row Tutorial

The barbell row, also known as the bent over row, is a compound movement used to strengthen the back. Generally speaking, every lifter can benefit with using at least one variation of the barbell row.

Barbell Row Guide: https://barbend.com/bent-over-row/

BARBELL ROW MUSCLES WORKED

There are a ton of different barbell row variations out there, so the muscles most frequently used in each variation will vary depending on the row style of choice.

In general, the barbell row can help strengthen the lats, erector spinae, traps, rhomboids, intermediate, and intrinsic muscles of the back. Essentially, the full back can benefit with barbell rows, and the degree in which each muscle benefits will depend on the intensity, volume, and type of row selected.

BENEFITS OF BARBELL ROWS

1. Great for every fitness level — Every fitness level can benefit when performing more rows in their programs.

2. Carryover to other lifts — The barbell row, especially when performed with variation and intent, can have indirect carryover to other compound lifts like the deadlift, squat, and bench press.

3. Variations for everyone — There are multiple barbell row variations, so if your goal is strength, hypertrophy, power, or endurance, the row has you covered.

What's most important when performing barbell rows is to ensure form reflects the variation in which you are choosing to do.

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