How To Barbell Row With Proper Form - The Definitive Guide

10/3/2016
HowtoBarbellRowwithProperForm:TheDefinitiveGuide
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How to Barbell Row with Proper Form: The

Definitive Guide
How to Barbell Row with proper form: pull the bar from the floor against your chest while youre bent over.
ProperBarbell Row form starts with the bar on the floor. Bend over and grab the bar with your palms
facing down. Pull the bar against your lower chest while keep your torso horizontal.Return the bar to the
floor on each rep. Barbell Row five sets of five everyStrongLis 55 workout A.
Barbell Rows are a full body, compound exercise. They workyour upper-back, lower back, hips and arms.
They builda stronger, muscular back and bigger biceps. Barbell Rows are one of the most eective
assistance exercises you can do to increase your Squat, Bench Press and Deadli.
To avoid back pain, keep your lower back neutral. Dont let it round or youll squeeze your spinal discs.
Dont hold the bar in the air between reps or your back will tire and round. Restthe bar on the floor
between reps. Set your lower backneutral before you Barbell Row the next rep.
Barbell Rows are easy to cheat. You can li heavier weights by using your hips. But your upper-back
shoulddo most of the work.If your torso rises too far above horizontal, the weight is too heavy. Lower it
to work your upper-back mostly, not your hips.Barbell Rows arent Deadlis.
This is the definitive guide to proper form on the Barbell Row.
Contents [hide]
1 Introduction
1.1 How to Barbell Row
1.2 Barbell Row Form 101
1.3 Muscles Worked
http://stronglifts.com/barbellrow/
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1.4 Lower Back Safety

1.5 Barbell Row Videos
2 Barbell Row Technique
2.1 Stance
2.2 Feet
2.3 Grip
2.4 Grip Width
2.5 Wrists
2.6 Elbows
2.7 Torso
2.8 Lower Back
2.9 Knees
2.10 Hips
2.11 Chest
2.12 Shoulders
2.13 Head
2.14 Way Up
2.15 Way Down
2.16 Breathing
2.17 Between Reps
3 Common Issues
3.1 Lower Back Pain
3.2 Hitting The Knees
3.3 Cheating
4 Barbell Row Variations
4.1 Pendlay Rows
4.2 Yates Rows
4.3 T-Bar Rows
4.4 Machine Rows
4.5 Dumbbell Rows
4.6 Inverted Rows
5 Barbell Row Tip Sheet
6 See Also
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Introduction
How to Barbell Row
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How to Barbell Row with proper form. The bar starts on the floor on each rep. It returns to the floor on each rep.
The Barbell Row starts with the baron the floor. And the bar returns to the floor on every rep. You dont
keep the bar in the air between reps (those are Yates Rows). You pull from the floor so you can set your
lower back neutral, breathe and use your hip muscles. Proper form on Barbell Rows is similar to
Deadlis: each rep starts and ends on the floor.Heres how to Barbell Row with proper form in five simple
steps
1. Walk to the bar.Stand with your mid-foot under the bar. Dont touch it with your shins. Medium
stance, toes pointing out.
2. Grab the bar.Use a medium grip width. Narrower than on Bench Press, wider than on Deadlis.
Hold the bar low in your hands.
3. Unlock your knees.Keep your hips higher than on the Deadli. Bend your knees but keep them
back so the bar cant hit them.
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4. Li your chest.Straighten your back. Dont move the bar. Dont drop your hips. Dont squeeze your
shoulder-blades together.
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5. Row.Take a big breath, hold it and pull the bar against your lower chest.Lead with your elbows
and pull them to the ceiling.
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Youcan raise your torso at the top to li heavier weights. But your Barbell Rows cantturn into Deadlis.
If your torso rises more than15 above parallel, the weight is too heavy. Youre shortening the range of
motion to make it easier. This is like turning Squats into half Squats. Your upper-backworks less which
turns Barbell Rows into an ineective strength and muscle builder.Lower the weight to keep your torso
down.
If youd like a print version of these tips, download my Barbell RowTip Sheet. Its a simple onepage
documentthat covers the most important tips to Barbell Rowwith proper form. Print it, take it with you
to the gym and review the tipsbetween sets. This way youre sure youre doing Barbell Rows with proper
form so you dont injureyourself. To download my Barbell Row tip sheet, click the link below
DOWNLOADMYFREEBARBELLROWTIPSHEET
SharethisBarbellRowguidetodaytogainfreeaccesstomyfreeBarbellRowtipsheet.Just
clickthelikebuttonbelowtounlockthedownloadlink
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Barbell Row Form 101
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Pull the bar from the floor against your chest until your elbows pass your torso.
Your build determines how your Barbell Rowform shouldlook like for maximum eectiveness. People
with shorter arms must usually grip the bar narrower than people with long arms like me. Dont mimic
the Barbell Row techniqueof someone else unless you both havethe same build. Follow these general
Barbell Row guidelines instead, then tweak them as you gain experience
Bar Path. Vertical line fromyour mid-foot to your lowerchest
Barbell. On the floor, over your mid-foot, at the start of each rep
Stance.Medium, wider than on Deadlisbut narrower than on Squats
Feet. Whole foot flat on the floor, turn you toes about 30 out to the side
Knees.Unlocked, back and pushed out to the side so the bar canthit them
Grip.Full grip. Both palmsface you. Bar rests low in your hands. Squeeze the bar
Grip Width.Medium, narrower than on the Bench Press, wider than on Deadlis
Wrists. Keep them straight to avoid wrist pain, use a full grip and squeeze the bar
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Elbows. Locked elbows at the bottom, pull them to the ceiling and behindyour torso
Chest. Raise it at the bottombefore you pull the weightto avoid lower back rounding
Shoulders. In front of the bar at the bottom when viewed from the side, let them hang
Shoulder-blades. Over the bar and your mid-foot at the bottom, squeeze them atthe top
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Head. Neutral, inline with the rest
of your spine.
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Torso. Horizontal with the floor at the bottom, raise it on the way up but not more than 15
Lower back. Neutral, naturalarch like when you stand. No rounding or excess arch ever
Hips. Higher than on the Deadli, not too low or the bar will hit your knees and shins
Setup.Barover mid-foot, shoulder-blades over bar, hips high, bent knees, back neutral
Breathing. Take a big breath at the bottom, hold it at the top, exhale/inhale at bottom
Way up. Pull your elbows to the ceiling, keep your knees back, raise your torso15 max
Top. Bar against lower chest, elbows behind torso, torso slightly above horizontal
Between reps.Bar on the floor, dont bounce, rest a second, get tight, pull again
Way down. Lowerthe bar fast but under control,keep your knees back
If youd like a print version of these tips, download my Barbell RowTip Sheet. Its a simple onepage
documentthat covers the most important tips to Barbell Rowwith proper form. Print it, take it with you
to the gym and review the tipsbetween sets. This way youre sure youre doing Barbell Rows with proper
form so you dont injureyourself. To download my Barbell Row tip sheet, click the link below
Tweet
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Muscles Worked
The Barbell Row works mostly muscles that you dont see. When you stand in front of the mirror in the
morning, the first thing you see is you chest, arms and abs.Thats why most people focus on these
muscles while ignoring their back and legs. Its also what leads to imbalanced, funny-looking physiques.
A big chest with no back is weird. Train Barbell Rows hard so you look great even when you turn around.
Youll work these muscles:
Upper-back.You must pull your shoulder-blades back at the top to get the bar toyour chest. This
works your broadest back muscle that give you a v-shape: yourlats ((latisimus dorsi). Italso works
your traps, rear shoulders and all the small muscles of your upper-back.
Lower back.Your lower spinemust stayneutral when you Barbell Row to avoid disc injuries.
Gravity tries to bend your back by pulling the bar down. Resisting this force strengthens the
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muscles along your spine: your erectors. They protect your spine against injuries.
Abs.Your ab muscles support your lower back to keep your spine neutral when you Barbell
Row.This strengthens the six pack muscles that run over your belly, therectus abdominis.
Strengthening a muscleincreases its mass. And if you eat right, it becomes visible.
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Hips.Your hamstring and glute muscles
work
when you raise your
get the bar moving
o
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the floor. But they also work to keep your lower back neutral. Barbell Rows strengthen your hip
muscles using dynamic and static contractions (with and without movement).
Arms.Your forearm muscles work to hold the bar in your hands when you Barbell Row. Your biceps
works to bend your elbow and li the weight. Your triceps works to bring your upper-arm behind
your torso (thelong head is attached to your shoulder-blade).
Barbell Rows are more than a lat exercise. You dontneed to hit your back from every angle like a
bodybuilder with pulldowns, pullovers, shrugs, rear raises, hyper-extensions, etc. This takes too much
time. It doesnt strengthenyour body as one piece. And it keeps the weight low by isolating your muscles.
Barbell Rows and Deadlisare more eective to build strength and muscle. They train your whole back
with heavier weights.
Lower Back Safety
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Le: lower back rounded, bad for your spine. Middle: excess lower back arching, also bad for spine. Right: neutral back, safest
way to Barbell Row
Barbell Rows will strengthen your back if you use proper form. But theyll hurt your lower back if you do
them withbad form. Dont Barbell Row with your lower back rounded. Dont over-arch it either by hyperextending your lower spine. Both squeeze your spinal discs and can causelower backinjuries like
herniated discs.Keep your lower back neutral. Barbell Row with a naturalarch like when you stand and
youll be safe.
What about the shear force?Keeping your torsohorizontal while you Barbell Rowdoes apply force in
opposite directions on your spine. Theres upwardforce on one part, downward on the other. This shear
force is why people will tell you to raise your torso and do Yates Rows instead. Their thinking is thatshear
force during Barbell Rows can cause vertical sliding of your spinal discs. A bad lower back injury
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But anyone who has doneheavy Barbell Rows knows no sliding of your discs ever takes place.Your trunk
muscles contract when you Barbell Row. This contraction locks your spine in position. It protects it
against shear. If your trunk muscles arent strong enough to hold your spine in position, your back bends.
Rounding your lower back duringrows is bad, you shouldnt do it. But the point is no sliding of your discs
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happens.
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In fact, inAnatomy Without a ScalpelDr Lon Kilgore Phd wrote that it takes 336lb of pressure for the
spinal discs of a cadaver to slide. The people concerned aboutshear force are unlikely to Barbell Row
weights that heavy. But lets say you can. It will take even more pressure for your discs to slide. Because
you can contract your trunk muscles to protect yourspine more. The cadaver cant because itsdead.
Stress has gotten a bad reputation. Its commonnowadays to avoid anything stressful. Its also why so
many people are weak. Whatyou dont use you lose. Shear force is part of every daylife and sports. Youll
bend over with high hips at one point, for example when picking up something. And youre more likely to
suer a lower back injury if you spent your life sparing your spine instead of strengthening it so it can
handle shear.
The best way to protect your back against injury is to strengthen the muscles that supportit. And to
practice keeping your lower back neutral while you li from the floor. Dumbbell Rows, Inverted Rows,
Machine Rows and Pullupsdont train this. Theseexercises workyour upper-back but not your lower
back. OnlyDeadlis and Barbell Rows do. And if you do them withproper form, youll build a strong and
healthy lower back.
Barbell Row Videos

Heres a video where you can see me Barbell Rowwith proper form as part of the StrongLis 55 Workout
A. Im alsoanswering common questions about the Barbell Row at the same time. Watch from 22:40 for
the Barbell Row tips.
Heres a video of Tom doing Barbell Rows as part of StrongLis 55. His lower back remains neutral. His
torso comes up at the top but remains quite horizontal to the floor. His elbows come higher than his
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torso when the bar touches his chest. His head stays neutral.
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Barbell Row Technique

Stance
Medium Stance.Barbell Rowwith your heelswider apart than onDeadlisbut narrower than on
Squats.The exact stance depends on your grip (more on this below). The narrower your grip, the
narrower your stance must be so your legs dont push against your arms when you Barbell Row. The
wider your grip, the wider your stance can be. Your heels should be wider apart than your hips, but
narrower than your shoulders.
Feet
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Setup for Barbell Rows with the bar over your mid-foot.
Bar over mid-foot. Setup with the bar over your mid-foot like when you Deadli. This is your balance
point. Themost eective way to Barbell Row the weight from the floor to your chest is in a vertical line
over this balance point. If the bar starts over your forefoot it will pull you forward and out of balance. Or it
will move back over your mid-foot and hit your knees. If the bar is too close to your shins, it will scrape
your shins.
Feet Flat on The Floor.Your whole foot must stay on the floor when you Barbell Row. You have better
balance standing on your whole foot than on your toes or heels. Better balance is better bar control and
better technique. This improves eectiveness so you can Barbell Row more weight. Dont let your heels
come o the floor or youll fall forward. Dont raise your toes either. Keep your toes, heels and forefoot on
the floor.
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Toes out 30.Point your toes in the same direction as your knees. Your knees should point out, to the
side, when you Barbell Row. They cantpoint forward or youll hit your them with the bar. Push your
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knees out to keep them out of the bar path. Point your toes out as wellto make this easier. Youll stop
hitting your knees and shins with the bar when you Barbell Row, especially if you have long thighs like
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me.
Grip
Le: underhand grip, dangerous. Middle: thumbless grip, ineective. Right: full grip, recommended for Barbell Rows.
Full Grip.Wrap your thumbs around the bar. You can squeeze the bar harder when you use the full grip.
The harder you squeeze the bar, the less it can move in your hands. Squeezing the bar also contracts your
arms and shoulders more. It engages more muscles. It makesthe weight easier to Barbell Row. The
thumbless grip may help you feel the exercise better. But its not eective for doing heavy Barbell Rows.
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Double Overhand. Grip the bar with both palmsfacing you (pronated). Dont grip it with your palmsup
(supinated). Barbell Rows withyour palms facing up works your biceps more. But it does it by putting
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your wrists and elbows in an awkward position. You can easily get wrist and elbow pain, especially if you
grip the bar wide like on the Bench Press but with your palms up. Grip the bar like on Deadlis, with both
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palms down.
Hold The Bar Low.Grip the bar close to your fingers, on top of your main calluses. Dont hold it in the
middle of your palm. Theskin of your hands will fold between the bar and your fingers. This will hurt and
youll get bigger calluses that can tear. Holdthe bar lower in your hands, close to your fingers. Squeeze
the bar so it cant move. This gripmay feel weaker than holding the bar mid-palm. Give it time, you wont
go back.
Straps Are Okay.You Barbell Row with the mixed grip because facing one palmup will irritateyour wrist
and elbow. Yourhands must face down. This means if the weight is too heavy for your grip to hold, your
only options are chalk, straps or the hook grip. Fewpeople will Barbell Row weights heavy enough to
need this. But if you do, use straps on your heavy sets only. Do your lighter sets without to build grip
strength.
Grip Width
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Narrow vs. wide vs. medium grip. The wider the grip, the more your torso drops. The narrower, the longer the range of motion.
Medium Grip.Barbell Row with your grip narrower than on the Bench Pressbut wider than on
theDeadli. Gripping the bar wider like when you Bench Press makes the weight easier to Barbell Row. A
wide grip shortens the range of motion by putting your arms incline. But it also dropsyour torso and can
put it belowhorizontal to the floor. If you have short arms, a wide grip can causeyour lower back to
round when you Barbell Row.
Narrow Grip ifYour Back Rounds.If your lower back rounds, narrow your grip when you Barbell Row. This
puts your arms more vertical to the floor. It raises your torso and keeps it horizontal to the floor. The
weight will be harder to Barbell Row because the range of motion is longer. But your back will be safer.
Narrow your stance so your legs dont push against your arms when you pull the weight from the floor.
Wrists
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Le: T-Rex Rows with bent wrists. Right: Barbell Rows with straight wrists.
Straight Wrists.Keep your wrists straight when you Barbell Row. Wrap your thumbs around the bar using
the full grip. Squeeze it hard until your knuckles turn white. Lock your wrists in position so you have a
straight line from your elbows to your wrists to the bar. Dont let your wrists bend back or theyll hurt. If
your wrists bend, your grip is loose. If it isnt, the weight is too heavy and youre cheating by doing T-rex
rows.
No T-Rex Rows.One sneaky way to cheat the Barbell Row is to bend your wrists at the top. Instead of
using your back muscles to row the weight toyour chest, youre using your wrists. Youre bending them
back at the top to get the last few cms/inches of range of motion yourback muscles cant get. This is
cheating (and makes you look like a T-rex).Lower the weight and keep your wrists straight before they
hurt.
Elbows
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Elbows
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Le: elbow flaring, bar touches chest too high. Middle: elbows too close against torso, ineective. Right: elbows tucked like on the
bench.
Locked At The Bottom.Bendingyourelbows at the bottom shortens the range of motion. It drops your
torso andcan cause lower back rounding. It also builds bad habits for Deadlis where starting each rep
with locked elbows is crucial to avoid biceps injuries. Straighten your arms before you Barbell Row the
weight. Your elbows wont hurt as long as you dont hyper-extend them. Your back will be in a
saferposition.
Behind Your Torso At The Top. Touch your chest with the bar by pulling your elbows behind your torso at
the top. Videotape yourself from the side to check your form. If your elbows dont come behind your
torso, the weight is too heavy. Dont bendyour wrists back to bring the bar to your chest. Dont drop your
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chest to meet the bar either. Both are cheating. Lower the weight so you can pullyour elbows behind
your torso.
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Pull with Your Elbows. Barbell Rows arent ReverseCurls. The weight is heavier and your arms arent
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weight.Setup with straight elbows. Take the slack out of the bar by pulling on ituntil it touches the top of
the plate holes. Li the bar by bending your elbows and driving them to the ceiling. They must end
behind your torso at the top.
Tuck Your Elbows.Keep your elbows 75 in at the top, like when you Bench Press. The exact angle will
depend on your build, back angle, grip, etc. But your elbows cant be perpendicular toyour torso. That
moves the bar over your forefoot and o-balance. Your elbows cant touch your torso either because that
movesthe bar too close to your legs (youll hit them). Move the bar over your mid-foot by tucking your
elbows.
Torso
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Le: torso too high, turns Barbell Rows into Deadlis. Right: torso closer to parallel, upper-back does most of the work.
Horizontal.Setup for Barbell Rows with your torso horizontal withthe floor. You should see a straight line
from your head to your hips from the side.That line should be parallel to the floor. If your hips are lower
than your chest, youre bending your legs too much. Straighten your knees to raise your hips. If you chest
is lower than your hips, your elbows are bent or your grip is too wide. Fix it to put your torso horizontal.
Raise It 15 Max.Your torso can risewhen you Barbell Row. This makes the weight easier to li by
engaging your hip muscles. You can row heavier weights if you movethe bar o the floor by opening your
hips.Your torso will rise when you do this. As long as it doesnt rise more than 15 above horizontal, your
hips wont take too much work away from your upper-back muscles. But youll work them with heavier
weights.
No 45 Back Angles!Raising your torso 45 above horizontal is cheating. It turns your Barbell Rows into
Deadlis by using too much hips. It makes the weight easier to li by taking work away from your upperhttp://stronglifts.com/barbellrow/
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back.Your hips can help you move the bar o the floor. But they cant do all the work. If you cant keep
your torso from raisingmore than 15 above horizontal, the weight is too heavy. Lower it so you work
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strict by keeping it horizontal on every rep. This doesnt workanyway. Your torso will always rise when
you hit your chest with the bar at the top. The only way to keep ithorizontal is if you stick with light
weights. But light weights dont strengthen your upper-back. Dont be a purist. Let your torso rise. Just
limit it to 15.
Lower Back
Keep your lower back neutral when you Barbell Row. No rounding or excess arching.
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Lower BackNeutral. The safest way to Barbell Row is with your lower back neutral. This doesnt mean a
flat back.You should have a natural arch in your lower backwhen you stand. But you shouldnt over-arch
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it or let it round. Both squeeze your spinal discs and can cause lower back injuries like herniated discs.
Set your lower back neutral before you Barbell Row the weight o the floor. Keep it neutral throughout
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the li.
Raise Your Chest.The easiest way to keep your lower back from rounding is to raise your chest. Setup for
Barbell Rows and openyour chest by liing it to the ceiling. This will straighten your upper-back and your
lower back will follow. If you do it right, youll have a straight line from your head to hips. Squeeze your
lats (armpits) to lock your chest in position. Then take a big breath and row.
Knees
Unlocked.Setup for Barbell Rows with bentknees. Your legs shouldbe almost straight, straighter than
onDeadlis, with high hips. But your knee joint should be unlocked. The more you bend your legs, the
easier to reachthe bar and grab it. The less you bend your legs, the more your knees stay back and the
less likely you are to hit them with the bar. Unlock your knees but keep your legs as straight as you can.
Knees Out.Dont Barbell Row with your knees forward or youll hit them with the bar. Keep your knees
out of the way by pushing them to the side like when you Squat. You cant do this if your feet point
forward. Setup withyour toes out30. Then push your knees in the same direction as your toes when you
Barbell Row. The bar will go up without hitting your knees. Especially if you have long thighs like me.
Dont Cheat with Your Knees. Dont straightenyour bent knees to get the bar moving o the floor. You can
use your hip muscles. Andsome knee movement is inevitable when you Barbell Row heavier weights.
Butyour upper-back should do most of the work. If your knees straighten when the bar leaves the floor
and then rebend at bottom to drop you chest, the weight is too heavy.Lower the weight and do it right.
Hips
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Le: hips too low, like on Deadlis, youll hit your knees. Middle: hips too high, your back will round. Right: hips high with
horizontal back.
High Hips. Setup for Barbell Rows with your hips high. They should be higher than on Deadlis. The exact
height depends on your build and how much you bend your knees. But your torso should be horizontal to
the floor so your upper-back muscles do most of the work. And yourlegs should be almost straight to
keep your knees back and out of the way of the bar. Unlock your knees while keeping your hips high.
No Low Hips.Bending over at your hips with straight legs can be challenging if you lack flexibility. You
may have to bend your kneesmore to reach the bar. But keep in mind this puts your knees more forward.
Youre more likely to hit them with the bar, especially if you have long thighs bones as I do. Try to keep
your hips as high as your flexibility allows. It will improve as you keep doing Barbell Rows.
Dont Cheat with Your Hips.You can use your hip musclesto Barbell Row heavier weights. You can open
them to get the bar more easily o the floor. But your torso cantrisehigher than 15 above horizontal. If
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it does, the weight is too heavy. Your upper-back must do most of the work, not your hips. These are
Barbell Rows, not Deadlis. Use your hips. But dont cheat. Lower the weight if your torso rises too far
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above horizontal.
Chest
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Raise YourChest.Your lower back is less likely to round if you Barbell Row with your chest up. Raise your
chest tothe ceiling when you setup. Do NOTsqueeze your shoulder-blades at the bottom. Squeezeyour
lats (armpits) instead to lock your chest in position. Your chest will drop between reps. Raise it again
before doing your next rep. Thats why you must Barbell Row each rep from the floor: your can use better
form.
Hit Your Chest.Pull the bar from the floor against your lower chest. The exact position depends on your
build, grip and back angle. But you should move the bar in a vertical line up because thats the most
eective way to Barbell Row. And the bar should start over your mid-foot because thats your balance
point. If it moves in a curve, youre hittingyour chest too high or too low. Or the bar isnt over your midfoot at the bottom.
Dont Hold It At The Top.You dont have to hold the baragainstyour torsoat the top. You dont have to
squeeze your shoulder-blades and upper-back to feel your muscles better. Just pull the bar from the
floor fast and slam it against your lower chest.If you do it right, your elbows will end behind your torso at
the top. This means your upper-back did their work to Barbell Row the weight from the floor.
Shoulders
In Front of Bar.Setup for Barbell Rows with your shoulders in front of the bar. This keeps your torso
horizontal, hips high and knees back. Setting up with your shoulders over the bar doesnt work. Your hips
end too far back which is bad balance. Or your knees are too bent andin the way of the bar.
Yourshoulders must be in front of the barlike when you Deadli. But your hips should be higher so your
torso stays horizontal.
Head
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Dont look up when you Barbell Row. But dont look at your feet either. Keep your head inline with the rest of your spine.
Head Inline with Torso. Dont look up when you Barbell Row.This squeezes the spinal discs in your
neckand can injure it. Dont look at your feet either or your back will round. Keep your headinline with
the rest of your spine. From the side you should have a straight line from your head to your hips. If
thisfeels weird, keep practicing and be patient. Youll get used to it and get stronger without hurting your
neck.
Avoid Mirrors to Check Form.Its ineective and causes bad form. You cant see your back ifyou Barbell
Row in front of mirrors. And you have to look up whichover-archs your neck/back and can hurt them.
Even worse is to BarbellRow aside of mirrors and turn your head to check your form. This twists your
neck and can hurt it. Videotape yourself to check your form.Face the mirror away to avoid bad form.
Way Up
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Barbell Row by pulling the bar o the floor while your torso rises 15. Lead with your elbows and pull them behind your torso so
the bar touches your chest.
Pull with Your Elbows. Setup with straight arms and locked elbows. Then pull the bar o the floor by
pulling your elbows towards the ceiling. Keep pulling until they end behind your torso at the top. Dont
try to Barbell Rowthe weight by just bending your arms. They arent strong enough to curl the weight.
Use your stronger upper-back muscles by leading with your elbows. Pull them back and behind your
torso.
Use Your Hips.Open your hip when the bar leaves the floor. Use your stronger hip muscles to get
momentum at the bottom. Your knees shouldnt move, just your hips. If you do this right, your torso will
raise above horizontal. It will then stay there while your elbows moveback to complete the movement.
Dont be strict by keeping your torso horizontal. Use your hips so you can Barbell Row heavier weights.
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HitYour Lower Chest. The exact position depends on your build and form. But the bar mustmove
vertically over your mid-foot while your torso stays horizontal. Hittingyour upper-chest is usually too
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high. It means the bar started too far forward and your elbows are too far out. Itcan throw you o
balance. Bar to belly usually means youre raising your torso too much. This takes work away from your
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upper-back muscles.
Raise your Torso 15 Max.You should raise your torso when you Barbell Row. This allows you to li
heavier weights by engaging your stronger hip muscles. But your torso shouldnt rise more than 15
above horizontal. If it does, youre working your hips not your upper-back. Youre turning your Barbell
Rows into Deadlis. If you cant li the weight without rising your torso more than 15, its too heavy.
Lower the weight.
Way Down
Lower The Bar Fast.Return the bar quickly to the floor aer it hits your chest. It mustgo down faster than
it went up. Dont lower it slowly to feel your muscles more. Youre tiring them for the way up which
matters most on Barbell Rows (like on Deadlis). This doesnt mean you should drop the bar. You should
hold it. But lower it fast. Barbell Row onrubber mats to reduce the noise of the plates hitting the floor.
Breathing
Breathe atThe Bottom.Take a big breath, hold it and row. This increases pressure in your torso, protects
your lower back and keeps your chest up. Your blood pressure will increase when you hold your breath.
But it will return to normal when your set is over. And the stronger muscles you build by doing heavy
Barbell Rows will decrease your blood pressure. They put less demand on your heart. Big breath, hold it,
row.
Hold Your Breath at The Top.Dont exhale on the way up or at the top of your Barbell Rows. You dont
want to lose torso stability, round your lower back and suer a spinal injury. Hold your breath until the
weight is back on the floor. If you feel like passing out, youre waiting too long at the bottom. Get tight,
take a big breath and row the weight. Dont wait ages to pull aer youve inhaled air.
Between Reps
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Dont keep the weight in the air during your Barbell Row reps. Return the bar to the floor on each rep.
Weighton The Floor.The plates must touch the floor at the start of every rep you Barbell Row. Pull the
weight from the floor against your lower chest, then return it to the floor. Dont holdthe bar in the air
between reps. Your lower back will tire, can round and youll Barbell Row less weight. Return the bar to
the floor like when you Deadli. Use the short rest between reps to set your lower back neutral, raise your
chest and breath.
Dont Bounce. Barbell Row dead weight from a dead stop. Lower the bar to the floor. Pause for a second.
Set you lower back neutral, get tight and breathe. Then row the weight toyour lower chest. Dont bounce
the weight o the floor. Your muscles must li the weight, not the rebound o the plates. Barbell Row
dead weight like when you Deadli. This will be harder. But youll build a stronger, more muscular upperback.
Common Issues
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Common
Issues
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Lower Back Pain
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Doing Barbell Rows with a neutral back will prevent back pain and injuries
Bad form is the main cause of back pain on Barbell Rows. Your lower back must stayneutral. Keep the
natural arch in your lower back like when you stand. Rounding your lower back is bad because it
squeezes your spinal discs from the front. Excess arching of your lower back is also bad. It squeezes your
spinal discs as well but from the back. The safest way to Barbell Row is with a neutral lower back.
To stop lower back rounding, raise your chest. Li your chest towards the ceiling when you setup for
Barbell Rows. Dont squeeze your shoulder-blades yet. Squeeze your lats (armpits) instead to lock your
chest in position. Take a big breath and pull the bar to your chest. Return the weight to the floor and raise
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your chest for the next rep. Dont keep the bar in the air between reps. Your lower back will tire and can
round as a result.
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If your lower back rounds despite raising your chest, arch harder. Pull your lower back to the ceiling to
get that natural arch. This will be hard.55
You may feel
it pull in the back
of your legs
(hamstrings).CONTACT
Do your
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best. If your back still rounds, raise the bar. Use big plates of 45cm/17 diameter so you bend over less. If
you only have small plates (or arent strong enough yet), raise the bar by putting plates flat under the
weight.
Some people get back pain because they arch too much when they Barbell Row. This squeezes your
spinal discs in the opposite direction than when you round your back. Hyper-extending your lower back
is bad. Stay neutral by keeping your head neutral and squeezing your abs.Tense them as if you were
going to be punched in the stomach. A belt can cue you tosqueeze your abs by giving them something to
push against.
Belts provide your lower back extra support. They help you li more weight. But they dont protect
against bad form. Rounding your back increases the risk of injury with or without belt.Theinjury can be
worse with belt because of the heavier weights it allows you to li. Dont Barbell Row witha belt to make
up for bad form. Dont mask the pain with painkillers either. Always focus on liing with proper form.
Most people can fix lower back pain by improving their form. If you hurt your lower back and cant
Barbell Row, you can substituteit while your back recovers. Just dont expect bad form to improve
without practicing Barbell Rows. You can do Inverted Rows or Dumbbell Rows meanwhile. They dont
trainyour lower back. But thats also why theyre less eective for building strengthand muscle. They
train less muscles.
Hitting The Knees

The bar will hityour knees if you put it too close to your shins. The proper way to setupfor Barbell Rows
is with the bar over your mid-foot. This is your balance point. Moving the bar over your mid-foot is the
shortest way up, the most eective way to Barbell Row and stops the bar from hitting your shins. Setup
with the bar over the middle of your foot.If it touches your shins when you stand in front it or bend over,
youre too close.
The bar will also hit your knees if your hips are too low. The lower your hips, the more your legs are
bentand the more your knees and shins come forward. This gives the bar no other way than to hit your
shins and knees on the way up when you Barbell Row. Raise your hips. Raise them higher than when
youSquat and Deadli. Your legs should be almost straight with your knees unlocked and your torso
horizontal.
Long thigh bones like mine put your knees more forward and in the way of the bar. You can artificially
shorten your thigh bone by pushing your knees out when you Barbell Row. Dont let your knees hang
forward. Push them to the side like when you Squat. Setup with your toes turned out about 30 to make it
easier to push your knees out. This will make your feet and knees point in the same direction.
Cheating
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Cheating
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A sneaky way to cheat on Barbell Rows: bar goes almost all the way up. But chest drops to meet the bar and finish the movement.
Cheating is tempting when the weight istoo heavy to Barbell Row with proper form. If you cant get the
bar to your chest, the normal thing to do is count it as afailed rep. You repeat the weight, maybe deload,
and work your way back up. This is what you do on Squats. You dont turn them into half Squats when
the weight is too heavy to go all the way down. But Barbell Rows are easier to cheat, in all kinds of sneaky
ways.
Raising your torso more than 15 is the first way to cheat. This is liing the weight using your hips instead
of upper-back. It also shortensthe range of motion: the bar touches your bodylower, at your belly. This
turns yourBarbell Rows into a Deadli-Shrug hybrid that worksyour hips and traps more than your
upper-back. Your torso doesnt have to stay horizontal. But if it rises more than 15, the weight is too
heavy.
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Dropping your chest is the second way to cheat. Instead of pulling the bar all the way up to your chest,
you finish the rep by droppingyour chest to touch the bar. This shortens the distance the bar moves. And
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ittakes work away from your upper-back muscles in the hardest part of the range of motion. Your torso
can raise 15 when the bar leaves the floor. But itsangle must remain constant aer that until the bar hits
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your chest.
Using your knees is the third way to cheat.You start with bent knees and high hips. But you pullthe
weight o the floor by straightening your legs. And you then quickly rebend your knees to drop your
torso. The former is like Squattingthe weight. The latter shortens the range of motion. Both take work
away from your upper-back. Your knees should bebent. But if theymove when you Barbell Row, the
weight is too heavy.
Example: this guy Barbell Rows 135kg/295lb using great form overall but with some cheating. He rebends
his knees to li the weight. He also drops his chest to finish each rep. Now he Deadlis 272kg/600lb so
Im sure he knows whathes doing. Cheating has benefits for advanced liers, you can use heavier
weights to break plateaus. But most people shouldnt cheat because its a slippery slope that builds bad
habits and can cause injury.
How much cheating is too much?Purists say only your arms should move. Ego liers say anythingcounts
as long as you hit your chest.I say your torso can rise but not more than15. This is the issue with Barbell
Rows: some are stricter than others which makes comparing hard (not that you should do that).
Thatswhy theyre an assistance exercise, and why people rarely care about how much you Barbell Row.
What matters is consistent Barbell Row technique. Dont raise your torso higher eachStrongLis 55
workout so you can keep adding weight. If you can Barbell Row twice the weight 12 weeks later, but your
torso is now 45, did you get stronger? No. You shortened the range of motion and used more hips. Thats
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like turning Squatinto half Squats: fake strength and half the gains. Use consistent form and consider
deviations fails.
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Barbell Row Variations

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Pendlay Rows
Coach Glenn Pendlay was first to recommend Barbell Rows with a horizontal torso and the bar returning
to the floor on each rep. He wrote about itonline more than a decade ago which is how I discovered this
technique. Some called this a Pendlay Row to dierentiate from the Barbell Row form bodybuilders
usually use. But as Glenn Pendlay said, all Barbell Rows should be Pendlay Rows because its more
eective.
The dierence between Pendlay Rows and the Barbell Row you typically seein gyms isthat the bar starts
on the floor on each rep. You dont keep the bar in the air between reps. Your torso doesnt rise45 either.
It stays close to horizontal with the floor. This makes the Pendlay Row a more explosive exercise. And it
works your upper-back, lats and lower back muscles harder than bodybuilding-style Barbell Rows.
The Barbell Row formdescribed in this guide youre reading isthereforea Pendlay Row. Its the form I use
and recommend on StrongLis 55. Your torso should never rise more than 15 but stay close to
horizontal with the floor. And the bar must start and return to the floor on eachrep, like on Deadlis.This
is safer for your lower back because you can set it neutral between reps when the bar is on the floor.
Heresvideo from coach Glenn Pendlay showing how to Pendlay Row with proper form. Notice the bar
starts on the floor on each rep, unlike with bodybuilding-style Barbell Rows. The torso stays horizontal to
the floor and doesnt risemore than 15. Lower back and head stay neutral, straight line from hips to
head. Chest stays up while the elbows go back and behind the torso at the top.
Yates Rows
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Yates Rows
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Yates Rows are Barbell Rows with an uprighttorso and underhand grip. The weighthangs in the air and
doesnt return to the floor until your set is over. Your torso is 45 incline instead of horizontal.The bar
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touches your bodylower, on you belly.55
Your grip EXERCISES
is narrower with your
elbows close
to your body.
Most
people do Yates Rows because thats what all the bodybuilding magazines and websites teach.
Yates Rows are named aer the bodybuilding champion Dorian Yates. Hewon the Mr Olympia 5x and was
known for his back development. Dorian Yates used Yates Rows to emphasize his lower lats (more on
that in a second). He stopped doing Yates Rows with an underhand grip aer tearing his le biceps.
Heres a video of Dorian Yates showing how to do Yates Rows. He uses a normal grip instead of the
reverse grip
I dont recommend Yates Rows.Dorian Yates was an amazing bodybuilder. I remember watchinghis
training videos when I started liing, what an intensity! But Dorian Yates has admitted using steroids for
12 years. He gets my respect, I wish more people were honest about that. Because what worked for him
wont for people training naturally like us. Well get better results with Barbell Rows than Yates Rows.
Heres why
Targeting the lower lats is a waste of time. Your lattissimus dorsiis one muscle that runs from your arm
to your lower back. How low itattaches to your spine depends on yourgenetics. Backs with high lats look
smaller just like high calves like mine look smaller. Yates Rows cant change your lat attachments. Yates
Rows cantturn tendons into muscle. The only thing you can do is increase the size of your lat muscles as
a whole.
The best way to train your lats is with heavy Deadlis and Barbell Rows. Deadlis force you to keep the
bar close using your lats. Barbell Rows force you to li the weight using your lats. Strengthening yourlats
increases their muscle size. It gives you a v-shape because your lats are your broadest back muscle.Your
genetics determine the finalshape of your back. But combined with a healthy self-esteem, youll be
happywith the result.
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Yates Rows are indeed easier than Barbell Rows. The underhand grip on Yates Rows uses more biceps.
This makes Yates Rows easier for the same reasonChinups are easier than Pullups.More muscles
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working is more strength. But few wrists and elbowscan handle an underhand grip on Yates Rows.
Theyll usually hurt, especially if you grip too wide and lack flexibility. Dorian Yates stoppedrowing
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underhand aer tearinghis biceps. 55
Yates Rows are also easier because the range of motion is shorter. Your torso is incline and the bar
touches your belly. OnBarbell Rows the bar starts on the floor and your torso is horizontal. You must
move the bar over double the distance to hit you chest. Barbell Rows use more muscles and strengthen
them overa longer range of motion. Thats why theyre harder but also more eective to gain strength
and muscle.
Barbell Rows are a more natural movement than Yates Rows. Barbell Rows are similar to rowing on a
boat. Your torso stays perpendicular while you row the resistance toyou. Your torso moves slightly back
and forth to add momentum. This helps your upper-back and arms row the weight. Youwouldnt row a
boat by keeping yourtorso incline like onYates Rows. You rowlike on Barbell Rows because its more
eective.
You cant use your hip muscles on Yates Rows. Your back starts incline and remains incline for the
duration of the set. Your upper-back and arms have to li the weight alone. With Barbell Rows each rep
starts on the floor. You can open your hips to get the bar moving. This helpsyour upper-back and arms
handle heavier weights. And as long as your torso doesnt risemore than 15, it wont take work away
from these muscles.
Yates Rows are stressful on your lower back. Your torso stays incline the whole set. Your lower backmust
stay neutral to avoid compression of your spinal discs. If your trunk muscles get tired mid-set, your spine
will bend.This can cause injury. Barbell Rows are safer because each rep starts on the floor.Your lower
back gets a break between reps. And you can set it neutral and tight to avoid lower back rounding on
your next rep.
Barbell Rows are safer and more eective. Dont do Yates Rows. Do Barbell Rows.
T-Bar Rows
T-Bar Rows are Barbell Rows done on a T-Bar machine. You setupon foot stands with the bar between
your legs. The bar is fixedon one end and has a T-shaped handle on the other end. You grip the handle
and row it to your chest. Some T-Barmachines have chest support to rest on. You can also do T-Bar rows
without machine by putting the bar in a corner. Pull the other end to your chest using a v-handle.
Most people do T-Bar Rows like Yates Rows. Theirtorso rises 45 on each rep. Or it stays incline during the
whole set. Raising your torso 45 takes work away from your upper-back by using more hips. Keeping
your torso incline stresses your lower back and may cause Injury. Its safer and more eective to T-Bar
Row like you Barbell Row: horizontal torso at the bottom, 15 max at the top, baron the floor between
reps.
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T-Bar Rows are easier than Barbell Rows because the range of motion is shorter. Unless you have long
handles, the barwill hityour chest before your elbows go all the way back. Your upper-back and arms
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cantget a full contraction at the top.The range of motion is even shorter if you doT-Bar Rows with an
incline torso. This is like doing half Squats instead of full Squats. More weight but half the work and half
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the gains.
Barbell Rows are easier to setup than T-Bar Rows. You dont need a machine. You dont need a v-handle.
You dont need to block one end of the bar to preventit from tilting over. You controlwhere the bar goes
which leads to a safer and more eective bar path (straight vertical). Theres no good reason to do T-Bar
Rows instead of Barbell Rows. Barbell Rows are simpler and more eective. Stick with Barbell Rows.
Machine Rows
Machine Rows are Barbell Rows using a machine. You sit upright ona bench with your chest against a
vertical support and rowthe weight to you. Or you lie incline on a T-Bar machine with chest support
while rowingthe weight. Or you raise the bench you use for the Bench Press and pull the bar from
underneath you to your chest. Machine Rows emphasize your upper-back and arm muscles.
Machine Rows work less muscles than Barbell Rows. Your lower back, hips and legs do nothing. You dont
have to balance the weight, the machine does it. You dont have to balance yourself, youre sitting. With
Barbell Rows, your lower back and abs must keep your spine neutral. Your hips and legs must keepyou
balanced. Barbell Rows work more muscles. Thats why theyre more eective for gaining strength and
muscle.
Machine Rows only make sense if some lower back injury prevents you from doing Barbell Rows
(butInverted Rows are better, see below). If your lower back is fine, do Barbell Rows. You want to
strengthen your back, not keep it weak. If you hate Barbell Rows and cant figure how to do it right, do
more Barbell Rows. Practice is how you fix bad form and how your least favorite exercise oen turns into
your most favorite.
Dumbbell Rows
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Dumbbell Rows: pull the dumbbell against your chest. Look at those guns btw. No curls w
Dumbbell Rows are a single-arm Barbell Row using dumbbells. The usual way to do them is on a
bench.Put your le knee and le hand on the far ends.Your torso should be horizontal with the floor like
when you Barbell Row with proper form.Grab the dumbbell in your right hand and row it to your chest. I
prefer to rest the dumbbell on the floor between reps. But some people keep the dumbbell in theair like
with Yates Rows.
Dumbbell Rows emphasize yourupper-back like Machine Rows do. The range of motion is longer, you get
a bigger stretch at the bottom. But your hips, lower back and ab muscles dont have to balance you and
the weight likeonBarbell Rows. Dumbbell Rows can help you train around a lower back injury. But for
gaining overall strength and muscle, Barbell Rows are more eective because they work more muscles
with more weight.
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Progressing is also harder with Dumbbells. You have to add weight each workout to get results with
StrongLis 55. Small increments work longer than big ones. But dumbbells usually go up by 2kg/5lb.
STRONGLIFTS
Few gyms have dumbbells with smaller increments or adjustable ones.You have to add 4kg/10lb each
workout instead of 2.5kg/5lb or less with Barbell Rows. Youll plateau faster on StrongLis 55 if you use
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dumbbells.
Inverted Rows
Inverted Rows aka horizontal pullups aka fatman pullups.
Inverted Rows are horizontal Pullups. Lie with your back on the floor in the Power Rack. Grab the bar,
raise your butt and straighten your torso. You should hang from your arms with onlyyour heels touching
the floor. Now pull yourself up until your chest touches the bar. Pull with your elbows so you use your
upper-back and arms, not your legs. Unlike Pullups, Inverted Rows train horizontal rowing (the opposite
of Bench Press).
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Most people arent strong enough to do Inverted Rows with proper form the first time. Dont be surprised
if you cant touch the bar with your chest without cheating with your legs. Inverted Rows force you to li
STRONGLIFTS
your body-weight, like Pullupsdo. Theyre easier than Pullupsbecause your torso is more incline (some
call them Fatman Pullups). But theyre harder than Barbell Rows where you can start withlighter
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weights.
Progressionis also harder with Inverted Rows. You start out bytrying to get more reps each workout.
Once you can do sets of ten reps, you elevate your feet to shi your center or gravity and make it harder.
When that gets easy, you add weight using an x-vest or loaded rucksack or chains. All of this works. But
its more complicated and time-consuming than Barbell Rows where you just add weight on the bar.
Inverted Rows are like Dumbbell Rows: they dont train yourlower back, hips and legs. They only train
your upper-back and arms muscles. Inverted Rows can be a helpful temporary substitution exercise if
some lower back injury prevents you from doing Barbell Rows. But it also makes them less eective for
gaining overall strength and muscle. Barbell Rows use more muscles, with heavier weights. This is always
better.
Barbell Row Tip Sheet

Ive put together a Barbell row Tip Sheet covering the most important tips to Barbell Row with proper
form.Print this one page document and take it with you to the gym so you can review these tips between
sets. Its crucialyou Barbell Rowwith proper form so you build strength and muscle without injuring your
lower back .To download my Barbell Row tip sheet, click the link below
Tweet
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See Also
Barbell Rows vs Power Cleans
How to Squat with proper form
How to Deadli with proper form
How to Bench Press with proper form
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How to Barbell Row with Proper Form: The

1.4 Lower Back Safety

Barbell Row Form 101

Lower Back Safety

Barbell Row Videos

Barbell Row Technique

Dont Be a Purist.You cant cheat your55

Hitting The Knees

Barbell Row Variations

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