Pulling: back and biceps
Barbell row
Muscles worked: Upper back · lats · trunk
How to do it
- Set up. Stand with the bar over your mid-foot. Hinge at the hips with soft knees until your torso is about 30–45° above horizontal, back flat and neutral, and grip just outside your knees.
- Move. Pull the bar to your lower ribs or upper stomach by driving the elbows back, without standing up or jerking.
- Finish. Lower the bar under control to straight arms while holding the hinge. If your back starts to round, end the set and put the bar down.
Common mistakes
- Rounding the back.
- Using momentum from the hips.
- Bar drifting away from your legs.
Where it appears in the member plans
Strength Builder.
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In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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