How To Do Barbell Rows With Proper Form

Barbell rows are an excellent compound exercise for building a strong back and improving posture, but they must be performed with proper form to avoid injury. Here’s how to do them correctly:

1. Set Up:

  - Stand with your feet shoulder-width apart and grip the barbell with your hands just outside your legs (about shoulder-width apart).

  - Your grip can be overhand (palms facing down) or underhand (palms facing up), depending on your preference or specific muscle focus.

2. Positioning:

  - Bend at your hips and slightly at your knees, keeping your back straight and torso at about a 45-degree angle to the floor.

  - Keep your chest up and core engaged to stabilize your spine throughout the movement. Your head should stay in line with your spine by looking slightly forward or at the ground a few feet ahead.

3. The Rowing Motion:

  - Pull the barbell toward your lower chest or upper abdomen. Focus on driving your elbows up and back, keeping them close to your body.

  - Squeeze your shoulder blades together at the top of the movement to engage your upper back muscles properly.

  - Avoid jerking the weight or using momentum. The movement should be controlled, focusing on your back muscles, not your arms.

4. Lower the Bar:

  - Slowly lower the barbell back to the starting position by extending your arms while keeping your core and back tight.

  - Keep the barbell close to your body during both the pulling and lowering phases to maintain control and protect your lower back.

5. Breathing:

  - Inhale as you lower the barbell, and exhale as you pull it toward your chest.

Key Points to Remember:

  - Flat Back: Avoid rounding your back; maintain a neutral spine to prevent strain.

  - Core Engagement: Keep your core tight throughout the movement to support your lower back.

  - Controlled Movement: Avoid swinging or using momentum. Each rep should be slow and deliberate.

  - Range of Motion: Lower the bar all the way down without losing tension in your back muscles.

Performing barbell rows with improper form, such as rounding the back or jerking the weight, can lead to lower back injuries. Focus on lighter weights initially until you master the technique before increasing the load【10†source】【9†source】.

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