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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Barbell Row

Also called Bent-over row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps, delts

You need

Barbell

Barbell & plates setup →
How to do itPicture · 3 steps
  1. 1Hinge to about 45°, flat back
  2. 2Row the bar to your lower ribs
  3. 3Lower under control, no torso bounce

Most common mistake

Standing up more every rep until it’s a shrug.

Watch a demo
B
For back
#32 of 40
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%4/5
Low cost · 20%2/5

A great lift, but the lower back often tires before the upper back does.

How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
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