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How to do the Barbell Row

The Barbell Row is a compound barbell exercise that mainly works your upper back and lats, with help from your biceps, rear shoulders and lower back. Focus on three things: pull the bar to your belly; keep your back flat; lower to straight arms.

Upper backLatsBicepsRear shouldersLower backBarbell

Setup

  1. 1Hinge to 45°
  2. 2Bar over mid-foot
  3. 3Grip just outside knees

Three cues

  1. 1Pull the bar to your belly
  2. 2Keep your back flat
  3. 3Lower to straight arms

Most common mistake

Standing up as you row

Hold the hinge

In Hindi · हिन्दी में

  1. 1बार पेट तक खींचें
  2. 2पीठ सीधी रखें
  3. 3सीधी बाँहों तक उतारें

आम गलती: रो करते हुए खड़े हो जाएँ तो, झुकाव बनाए रखें

Alternatives to the Barbell Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Barbell Row set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.