Barbell Row: how to do it & muscles worked

Stand with feet hip-width apart and grip the bar slightly wider than your shoulders, palms facing you.
Push the hips back until your torso is about 45 degrees over, back flat and chest lifted.
Let the bar hang straight under your shoulders, knees softly bent, abs braced.
Row the bar to your navel with the elbows tracking close to your ribs until it touches the lower stomach.
Squeeze the shoulder blades for a second, then lower under control to full arm extension.
Keep the same torso angle from the first rep to the last.

Standing up a little more each rep until the lift becomes a standing shrug.
Rounding the back because the load is too heavy.
Rowing to the chest with flared elbows so the rear delts burn out and the lats miss the work.
Yanking the bar off the floor with hip momentum.

Stand on a plate or low step so the bar can travel fully without hitting the floor.
If your lower back gives out first, switch to a chest-supported version.
Use straps only when your grip is the limiting factor, not your back.

Lats Rear Delts Biceps Lower Back

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