Strength exercises · Upper body

Barbell row

Difficulty Horizontal pulls

How to perform it

Bent-over barbell row, torso at ~45°. Targets the mid back (lats, rhomboids, rear delts). Differs from the dumbbell row in allowing heavier loads and more lower-back involvement as a stabilizer.

Video demo

Equipment

Barbell 15 kg (technique bar) / Barbell 20 kg / EZ barFree weight · 15 kg

Muscles worked

Front

Back

Muscles and artwork credits

Biceps
Erector spinae
Lats
Mid and lower traps
Rear delts
Rhomboids (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Rows

Exercise family · pattern: Horizontal pulls

1 family · 9 variationsDifficulty

Resistance band row
Dumbbell row
Dumbbell seal row
Isometric squat band row
Kettlebell row
Ring row
Seated cable row
TRX row
Barbell rowCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.