At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Barbell
- Rep range in Mitta
- 6 to 10 reps
- Skill level
- Intermediate
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Torso about 45° forward.
- Bar to your navel.
- No swinging.
Pick a weight you can lift for 6 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Works, but the lower back and balance often give out before the back muscles do.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seal Row · Barbell · rating A
- Chest-Supported Machine Row · Machine · rating S
- T-Bar Row · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the barbell row.
Let Mitta set the weight.
Mitta plans the barbell row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
barbell row
What muscles does the barbell row work?
The barbell row mainly trains your back. Your biceps and rear delts help.
How many reps of the barbell row should I do?
Mitta plans the barbell row at 6 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the barbell row?
Good alternatives that train the same muscle are the seal row, chest-supported machine row and T-bar row.
Is the barbell row good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the barbell row have rating B?
Works, but the lower back and balance often give out before the back muscles do.