Use heavy backpack or water jugs for resistance
💡 Pro tip: Perform inverted rows under a sturdy table as a bodyweight alternative
Barbell with appropriate weight plates, lifting platform or open floor space
Safety: Keep back neutral, avoid rounding spine, use lifting straps if grip fails before back
The barbell row is a fundamental mass-building exercise for developing back thickness and overall pulling strength. It allows for progressive overload with heavy weights while engaging multiple muscle groups simultaneously, making it highly efficient for building a dense, muscular back and improving posture through strengthening the posterior chain.
Regressions for building up strength
Bodyweight version with adjustable difficulty
Unilateral movement with chest support option
Removes lower back stability requirement
Lower resistance with constant tension
Progressions for advanced athletes
Dead stop each rep increases power demand
Underhand grip with more upright torso targets different angle
Eliminates momentum completely
Different grip angle and loading pattern
When you can perform 3 sets of 8-10 reps with controlled form and no lower back compensation