Barbell Row

The barbell row is performed from a hip-hinged position with a neutral-to-slightly-arched spine. The bar pulls from around mid-shin height to the lower abdomen or lower chest depending on elbow flare. It is fundamentally a lat exercise — not a bicep or trapezius exercise — and the cue to think about is driving the elbows back rather than curling the bar up.

There are two common row variants: the Pendlay row (bar rests on the floor between reps, pulled explosively from dead-stop) and the bent-over row (bar stays off the floor throughout, using a controlled lowering). Pendlay rows bias starting strength and allow heavier loads with some momentum; bent-over rows accumulate more time under tension. Neither is wrong.

Stance is hip-width, same as the deadlift. The torso angle varies by intent: a more horizontal torso (45° or less) targets the lats and middle back; a more upright torso trains more upper traps and rear delt. For general strength, a 45° torso angle and elbows pulled close to the body is a solid default.

In LiftProof, the barbell row pairs with pressing movements — bench day often has rows in the accessory block. PPL 6-Day programs rows on the Pull day as a primary movement. Tracking rows with the same diligence as squats and deadlifts is worth it for shoulder health and balanced back development.

• Hinge until the torso is near-parallel — do not do a standing shrug
• Pull elbows back, not bar up — elbows lead the movement
• Bar touches lower chest or upper abdomen at the top
• Retract the shoulder blades at the top, then lower under control
• Keep the lower back neutral — not rounded, not hyperextended
• Controlled down: 2 seconds lower, 1 second pull is a reasonable tempo

• Torso rocking up on every rep — small amount of hip drive is acceptable; full body English turns it into a shrug
• Bar touching mid-chest instead of lower abdomen — usually means elbows are too flared; tuck them in
• Lower back rounding — reduce weight, focus on lat engagement from a better setup
• Using momentum to swing the bar up — if you need to swing, the weight is too heavy for controlled reps
• Short range of motion — arms should reach full extension on the way down

• deadlift→
• pull up→
• chest supported row→