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BackBarbellHorizontal pull

Barbell Row

Reviewed by Bryan Cortez, MS

Lock the torso angle — if it rises to move the bar, the weight's winning.

Rep Sweet Spot
5-10
Sets
2-4
working sets
RIR
1-3

How to do it

Setup

  • Hinge to ~45 degrees or lower, neutral spine, bar over midfoot, grip just outside the knees.

Execution

  • Row to the lower chest/upper abdomen, drive the elbows back, squeeze the blades, control down; keep the torso angle fixed.

Common Errors

  • Torso rising up to heave the bar (using the hips)
  • Rounding the lower back
  • Yanking with the arms, no blade squeeze
  • Bar drifting away from the body

No-Fly Zone

over 15 reps (lower back and posture fail before the back muscles do)

Programming

Members only · free

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If it hurts

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The Evidence

Builds total back thickness and strength. Does NOT spare the lower back — the hinge-hold is the cost.

SFR — 0.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.