BARBELL ROW

Bent-over barbell row. Primary horizontal pull movement. Develops back thickness and pulling strength.

MOVEMENT GUIDE

HOW TO PERFORM

1. 1

   Stand with feet hip-width apart, barbell on the floor or in hands.

2. 2

   Hinge at the hips to roughly 45 degrees — torso angled toward the floor.

3. 3

   Grip the bar slightly wider than shoulder width, overhand or underhand.

4. 4

   Pull the bar to the lower chest or upper abdomen.

5. 5

   Squeeze the shoulder blades together at the top.

6. 6

   Lower under control. Maintain the hip hinge position throughout.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Using momentum — jerking the bar up with the lower back.

• Torso rising during the pull — maintain the hip hinge position.

• Not pulling to the body — the bar must make contact.

• Rounding the lower back — maintain a neutral spine.

SCALING / SUBSTITUTIONS

• Dumbbell row for athletes without a barbell.

• Inverted row as a bodyweight horizontal pull.

• Reduce load and focus on full range of motion.

300WOD APPLICATION

RELATED EXERCISES