Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Barbell Row
Back · Barbell · Primary muscle: Latissimus Dorsi
Active
Difficulty3/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest120s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand with your feet approximately hip-to-shoulder width apart and hold the barbell with a comfortable overhand grip.
- Hinge at your hips with your knees softly bent, core braced, and spine neutral.
- Maintain a stable torso and allow the bar to hang beneath you with your arms extended.
- Drive your elbows backward and pull the bar toward your lower chest or upper abdomen.
- Pause briefly near your torso without shrugging or changing your hip-hinge position.
- Lower the bar under control until your arms are extended, then repeat with the same stable torso angle.
Muscle focus
Muscles
Primary: Latissimus Dorsi
Coaching
Tips
- Push your hips back and keep your weight balanced over the middle of each foot.
- Brace before each repetition so your spine and torso angle remain stable.
- Keep the bar close to your legs and pull your elbows behind you.
- Use a load you can move without jerking or standing up between repetitions.
Technique check
Common mistakes
- Rounding the lower back during the hip hinge or pull.
- Standing too upright and changing the movement into a shrug-like row.
- Swinging the torso excessively to move the bar.
- Jerking the bar upward instead of pulling under control.
- Shrugging the shoulders toward the ears.
- Using too much weight to maintain the hinge position.
- Shortening the range of motion at either end.
- Losing the hip-hinge position as fatigue increases.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes