- Rear Deltoids
- Lower Back
- Forearm Flexors
- Rotator Cuff
- Grip the bar with an overhand grip, and lean forward with the bar hanging from straight arms.
- Breathe in and pull the bar towards you.
- Pull the bar as high as you can, so that it touches your abs or chest if possible.
- With control, lower the bar back to the starting position.
Barbell row is an exercise that can be performed with several variations. If you switch to an underhand (supinated) grip, you will likely transfer more of the work to your arm flexors (biceps). If you use a bouncing or un-strict form, you will likely transfer more of the work to your lower back or hips, while a strict form targets biceps, lats and rear deltoids more.
Text and graphics from the StrengthLog app.