Barbell Row

Developing the Muscles of the Back

Back to the Muscle Group

1)      Start by grasping a barbell

or a dumbbell in each hand.


2)      In a crouched position keep

your chest out and your back

straight throughout this



3)      Begin by pulling the barbell

up in a straight line while

focusing the effort on your

back muscles to isolate better

and to keep your biceps as

uninvolved as possible.


4)      Keep the barbell close to your body as you continue to pull upwards.


5)      Once you’ve touched just above your belly button slowly lower the weight back to the starting position to complete one rep.


*Avoid arching your back, and using momentum on this exercise to avoid injury.


Muscles Worked:

Middle back, Traps, and Lats