Barbell Row
The barbell row is the most effective back-thickness builder. Hinge forward at the hips, pull the bar to your lower chest or upper abdomen, and squeeze your shoulder blades together at the top.
How to Perform
Hinge at the hips until your torso is roughly 45 degrees to the floor.
Grip the bar slightly wider than shoulder-width, overhand or underhand.
Pull the bar toward your lower chest, driving your elbows past your body.
Squeeze your shoulder blades together at the top for a full contraction.
Lower the bar under control — do not drop it or let it swing.
Common Mistakes to Avoid
Standing too upright — you need a significant forward lean to target the back.
Using body English and jerking the weight up with momentum.
Rounding the lower back under heavy loads.
Pulling to the waist instead of the lower chest.
Muscle Activation
Variations
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