BackIntermediate
Photo: PTPioneer.com (CC BY 2.0) Barbell Row
Target Muscles
Mid Back (Rhomboids, Trapezius), Lats
Secondary Muscles
Biceps, Rear Deltoids, Core
Equipment
Barbell
Sets/Reps Guidance
Beginners: 3 sets of 10-12 reps with lighter weight to master form. Intermediate/Advanced: 3-4 sets of 6-10 reps.
Instructions
Starting Position: Stand with feet shoulder-width apart, hinge at the hips until your torso is roughly 45 degrees to the floor, and grip the bar just outside your knees.
Movement: Pull the bar toward your lower ribcage, squeezing your shoulder blades together at the top. Lower it back down under control without rounding your lower back.
Breathing: Exhale as you pull the bar up, inhale as you lower it.
Common Mistakes
- Rounding the lower back instead of keeping a neutral spine.
- Using momentum by jerking the torso upward to move the weight.
- Not pulling the elbows far enough back to fully engage the back muscles.
Safety Considerations
- Keep your core braced and spine neutral throughout to protect your lower back.
- Start with lighter weight to groove the hip-hinge pattern before adding load.
Frequently Asked Questions
An overhand (pronated) grip emphasizes the upper back more, while an underhand (supinated) grip brings in more biceps. Both are valid — many lifters rotate between them.