Barbell Rows

Form Cues

• Hinge at the hips with a slight knee bend until your torso is roughly 45 degrees to the floor — keep your back flat and chest up throughout

• Grip the barbell slightly wider than shoulder width with an overhand grip — use an underhand grip to target the biceps more and allow greater range of motion

• Before pulling, depress and retract the shoulder blades — this is essential for engaging the back muscles properly

• Pull the barbell toward your lower chest or upper abdomen, driving the elbows back behind your body — not out to the sides

• Squeeze the shoulder blades together hard at the top, hold briefly, then lower the barbell with control over 2 seconds

• Keep your torso angle fixed throughout — do not stand up or jerk your body to lift the weight, as this shifts load to the lower back

• Brace your core firmly the entire time to protect the spine — if your lower back rounds or you need body english, the weight is too heavy