Barbell row
A heavy horizontal pull for the whole upper back, done from a hip hinge.
- Muscle group: Back
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Bent-over barbell row, Bent-over row, Foroverbøjet roning, Roning med stang
How to do it
- Hinge forward with a flat back, soft knees and the bar hanging below your shoulders.
- Pull the bar toward your lower ribs, driving the elbows back.
- Pause briefly, then lower the bar under control without standing up.
Common mistakes
- Heaving the torso up and down to move the weight.
- Letting the back round as you tire.
Alternatives
Watch a video demonstration on YouTube
“✅ The PERFECT Barbell Row” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- 5x5 strength3 days a week
- Back focus (gym)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.