Barbell Row

In this video Head Coach, Adrian Ball, covers the barbell Row. The barbell row is a fantastic exercise for the overall development of the back including the latissimus dorsi, rhomboids, traps and biceps.


  1. Place a barbell on a rack set to hip level. (You can also deadlift it up from the floor—but only if you can maintain a flat back/neutral spine position, for safety).
  2. Grasp the bar with your hands just outside shoulder-width, and palms facing down. Pull the bar out of the rack. Step back, and set your feet at hip-width. Hold the bar at arm‘s length against your thighs.
  3. Draw your shoulder blades back to push out your chest, brace your core and bend your hips back, poking your bum out while maintaining a straight back and neutral head position.
  4. Allow your knees to bend naturally as you bend your hips.
  5. Contract your back muscles as you row the bar up to your abdomen.
  6. Slowly lower the weight back down and stay bent over whilst performing your other repetitions.


Check out the other back movements we have available on the site by simply selecting “Back” in the categories.


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