Barbell Row
The heaviest row there is — a hinge you hold while your back does the pulling.
Back, Lats, Rear DeltsBarbellIntermediate
Setup
- Hinge to ~45° (or lower), bar hanging at knee level.
- Flat back, braced core — the hinge does not move.
How To Do It
- Row the bar to your lower ribs/upper stomach.
- Squeeze the blades together at the top.
- Lower under control without dropping the torso angle.
Breathing
Exhale rowing, inhale lowering.
Common Mistakes
- Standing up as you pull — the torso angle is sacred.
- Yanking with biceps — elbows drive back, not hands.
Coach Sam's cue: Row to your belt buckle, freeze everything else.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.