Barbell Row

What it is

This is a foundational compound pulling exercise that builds significant upper body strength. It primarily works your middle back, while also engaging your biceps, latissimus dorsi (lats), and shoulders. You perform it by pulling a barbell toward your torso with a controlled motion.

Technique tips

• Keep your back straight and your torso nearly parallel to the floor.
• Maintain a neutral spine by keeping your head in line with your back.
• Pull the barbell towards your lower chest or upper abdomen.
• Squeeze your middle back muscles forcefully at the top of the motion.
• Control the descent of the barbell; do not let it drop quickly.
• Avoid swinging your torso to lift the weight. Use controlled strength.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.