Barbell Row
Barbell Row 1RM Calculator
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Barbell Row Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 75 | 110 | 150 | 205 | 255 |
| 130 kg | 80 | 115 | 155 | 215 | 265 |
| 140 kg | 80 | 120 | 160 | 220 | 275 |
| 150 kg | 85 | 120 | 165 | 230 | 285 |
| 160 kg | 85 | 125 | 170 | 235 | 290 |
| 170 kg | 90 | 130 | 175 | 240 | 300 |
| 180 kg | 90 | 135 | 185 | 250 | 310 |
| 190 kg | 95 | 140 | 190 | 255 | 320 |
| 200 kg | 95 | 140 | 195 | 265 | 330 |
| 210 kg | 100 | 145 | 200 | 270 | 335 |
| 220 kg | 100 | 150 | 205 | 280 | 345 |
How to Perform the Barbell Row
Stand with feet shoulder-width apart and grip the barbell with a pronated grip slightly wider than shoulder width. Hinge at the hips until your torso is roughly 45 degrees to the floor, maintaining a neutral spine. Pull the barbell toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together at the top. Lower the bar under control to the starting position with arms fully extended.
Muscle Activation
The barbell row primarily targets the latissimus dorsi for back width and the rhomboids and middle trapezius for back thickness. The rear deltoids are heavily involved in the horizontal pulling motion, and the biceps act as synergists. The erector spinae works isometrically to maintain the hinged position, providing additional lower back conditioning.
Common Mistakes
- Using excessive body English and momentum to heave the weight up rather than rowing with control.
- Standing too upright, which reduces the range of motion and turns it into a shrug.
- Rounding the lower back under load, especially as fatigue sets in.
- Not fully extending the arms at the bottom, shortening the range of motion.
Variations
The Pendlay row starts from a dead stop on the floor each rep for explosive power. Underhand barbell rows shift more emphasis to the biceps and lower lats. T-bar rows allow heavier loading with less lower back stress. Single-arm dumbbell rows address imbalances and reduce spinal loading.
Programming Tips
Include barbell rows 1-2 times per week for 3-4 sets of 6-10 reps. They pair well with bench pressing as an antagonist movement. Maintain a strict torso angle at moderate weights and allow slight body English only at heavier loads for experienced lifters.