This exercise targets the back muscles, with secondary work on the biceps and forearms.
- +Works several muscles in the back and arms
- +Great for building strength and size
- +Can be performed with various grips
- –Can strain lower back if not done properly
- –Requires good form to avoid injury
- –May be difficult for beginners
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width, feet under bar; grasp with overhand, shoulder-width grip
- Hinge at hips, slight knee bend; keep back flat and chest proud
- Set torso about 30–45° to the floor; head neutral, core braced
- Pull the bar toward your lower ribs/upper belly, elbows close to your sides
- Squeeze shoulder blades together at the top; don’t shrug the shoulders
- Lower the bar under control until arms are straight; keep bar close to body
- Breathe out as you row up, inhale on the way down
- Avoid rounding your back or jerking the weight; use a load you can control