How to Do the Barbell Row: Form, Starting Weight, Sets
The Barbell Row is a barbell exercise that mainly works your back. Beginners start with 3 sets of 8–12 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Stand with your feet hip-width apart and grip the bar at shoulder width. Bend your knees slightly and hinge forward to about 45 degrees.
- Keep your back flat and locked in, then drive your elbows back and pull the bar toward your belly button.
- Breathe out as you pull and squeeze your back for 1 second. Breathe in and lower slowly until your arms are straight.
Common mistakes
- Rounding your lower back: this puts more stress on it. Keep your chest open and look at the floor a little in front of you.
- Heaving your upper body to pull: momentum steals the work from your back. Hold the same torso angle for the whole set.
- Pulling the bar toward your chest: your shoulders and arms take over from your back. Pull it toward your belly button.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 32.5kg |
| 60 kg woman, beginner | 17.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Barbell Row to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Barbell Row?
DailyFit starts beginners at about 45% of body weight (65% of that for women). That is about 32.5 kg for a 70 kg man and 17.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My lower back hurts when I do Barbell Rows.
Drop the weight and first check that your lower back isn't rounding. If it still hurts, stop and see a professional. When you pick lower back as a problem area, DailyFit takes this exercise out of your routine. A chest-supported machine row can be a good alternative.
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