barbell rowing

When barbell rowing with dumbbells, the primary muscles trained are the broad back muscle (latissimus dorsi), the rear part of the deltoid muscle (deltoid pars clavicularis), and the trapezius muscle. Additionally, the biceps (biceps brachii) and the brachialis muscle are involved in the movement.

Depending on the grip variation, you emphasize different aspects. The overhand grip primarily targets the latissimus and the upper shoulder area, while the underhand grip also involves the biceps more intensely. Simultaneously, the direction of movement can influence the target muscles. Activating the abdomen shifts the focus to the broad back muscle, while a pulling motion towards the chest strengthens the upper back muscle.

Barbell rows on the multi press

Barbell rowing on the Smith machine generally follows a similar movement pattern. However, depending on the variation, different muscle groups are strengthened. Compared to free weight training, the movement on the Smith machine is easier.

Barbell row with underhand grip

One approach to barbell rowing is the underhand grip. Below, you will receive detailed information about body posture and the execution of movements.

Body position

Start by positioning yourself in a shoulder-width stance. Grab the barbell with an underhand grip. Your feet firmly stand on the ground, and your knees are slightly bent. To achieve the optimal starting position, lean your upper body forward until it forms an angle of 45 to 90 degrees. Your back forms a slight arch while you stretch your chest forward.

Movement Execution

Exhale and pull the barbell towards you. The target of this movement is the lower abdominal muscles. Throughout the entire motion, keep the lower back in the same position. Inhale as you return the barbell to the starting position.

Barbell row with overhand grip

Alternatively, you can perform barbell rowing with an overhand grip. Although many aspects of body position and movement overlap, you will find the key details below.

Body position

Grab the barbell again, this time with an overhand grip. Stand stably and slightly bend your knees. Keep your back continuously extended, with a slight arch in the lower back. Now, lean your upper body forward, ideally at an angle of about 90 degrees. Your head forms a natural extension of the spine, allowing you to look downward.

Movement Execution

While exhaling, pull the barbell towards your body, activating your navel. Ensure that your elbows stay close to your body and consciously exhale. After a brief pause, return the barbell to the starting position, inhaling during this movement.

Common barbell row mistakes

Mistakes can not only diminish training success but also increase the risk of injury. Therefore, it is advisable to consider the following tips to avoid common errors.

✅ Downward Gaze: Your gaze should be directed downward to maintain the head as a natural extension of the spine and prevent injuries.

✅ Slightly Bent Knees: Straightened legs can increase stress on the knee joints. Therefore, keep your knees slightly bent.

✅ Avoiding Rounded Back: A rounded back is widespread, but it is crucial to avoid it and focus on maintaining a slight arch in the lower back.

✅ Moderate Pace: The entire movement should occur at a moderate pace, without using momentum from the rest of the body.

Alternatives and similar exercises to barbell rowing

There are various alternatives to barbell rowing that can also strengthen your back. In the following section, fitness exercises that fulfill this function are presented.