Barbell row: build a thick back

The barbell row builds back thickness — lats, rhomboids, traps, rear delts. It’s the counterbalance to all the pressing you do on 5x5.

Without rows, your pushing muscles (chest, front shoulders, triceps) would develop while your pulling muscles lag behind. This imbalance leads to poor posture and increased injury risk. Rows keep everything in proportion. For a breakdown of all the barbell movements in the program, see our complete exercise guide.

On 5x5, you row every Workout A. Here’s how to get maximum benefit.

Why Rows Matter

Your back consists of multiple muscle groups that pull things toward you. Rows train all of them:

• Lats: The big wing-shaped muscles on your sides
• Traps: The upper back muscles running from neck to mid-back
• Rhomboids: Between your shoulder blades
• Rear delts: Back of your shoulders
• Biceps: Yes, rows build biceps too

A strong back protects your spine, improves posture, and balances your physique. It also makes your deadlift and squat stronger — you need back tension for both.

The Setup

Stance

Feet roughly hip-width apart, similar to your deadlift stance. The bar starts on the floor.

Picking Up the Bar

Deadlift the bar up to standing, then hinge forward until your torso is roughly 45 degrees to the floor. This is your rowing position.

Some people row from a more upright position (60+ degrees), others from nearly parallel to the floor. More horizontal = harder on lower back, more upper back emphasis. More vertical = easier on lower back, more lat emphasis.

Start around 45 degrees. Adjust based on how it feels.

Grip

Just outside your knees when you’re in the hinged position. Similar to your deadlift grip width, maybe slightly narrower.

Overhand (pronated): Palms facing away from you. More upper back emphasis. Harder to grip at heavy weights.

Underhand (supinated): Palms facing toward you. More bicep involvement. Can row slightly heavier. Small risk of bicep strain.

Start with overhand. It’s more forgiving for beginners and teaches better upper back engagement.

Body Position

Before you row:

• Knees slightly bent
• Back flat (same as deadlift — no rounding)
• Arms hanging straight down
• Core braced

You should feel like you’re in a Romanian deadlift position with the bar hanging.

The Row

Pull to Your Torso

Row the bar toward your lower chest or upper abdomen. Not to your belly button, not to your neck — somewhere around the bottom of your ribcage.

Lead with your elbows. Think “drive elbows toward ceiling” rather than “pull bar toward body.” This cue better activates your back instead of turning it into an arm exercise.

The Top Position

At the top, the bar should touch your body and your shoulder blades should be squeezed together. Pause briefly to feel the contraction.

If you can’t touch the bar to your body, you’re either not pulling high enough or using too much weight.

Lower Under Control

Lower the bar until your arms are straight again. Don’t just let gravity take it — control the descent.

Some people touch the bar to the floor between reps, some keep it hanging. Both work. Touching the floor gives you a clear reset point; hanging maintains tension.

Common Mistakes

Mistake 1: Too Much Body English

Using momentum from your hips and back to swing the weight up. A little movement is okay at heavy weights; turning it into a power clean is not.

Signs: Your torso swings dramatically during each rep; you’re essentially bouncing the weight up.

Fix: Reduce weight. Strict rows with less weight build more muscle than cheat rows with more weight. Save the body english for occasional heavy singles, not your working sets.

Mistake 2: Rowing to the Wrong Spot

Pulling to your upper chest near your neck, or to your belly button. Both are less effective than pulling to your lower chest.

Signs: Your elbows flare way out (rowing too high) or stay close to your sides (rowing too low).

Fix: Aim for where your lower pecs meet your upper abs. Elbows at roughly 45-60 degrees from your body.

Mistake 3: Standing Too Upright

Rowing from an almost vertical position reduces back activation and turns it into more of a shrug-curl hybrid.

Signs: Your torso is nearly upright; the movement feels like you’re just shrugging.

Fix: Hinge forward until your torso is at least 45 degrees. The more horizontal you can maintain while keeping your back flat, the better the row.

Mistake 4: Rounded Lower Back

Same issue as deadlifts. A rounded lower back under load risks your spinal discs.

Signs: Your lower back looks like a “C” shape when viewed from the side.

Fix: Brace your core harder. If you can’t maintain a flat back, reduce weight. Strengthen your deadlift — the positions are similar.

Mistake 5: Arm Pulling

Using your biceps to curl the weight instead of your back to row it.

Signs: You feel rows primarily in your biceps, not your back. Your elbows don’t move much; the motion is mostly at your elbow joint.

Fix: Focus on driving your elbows back and up. Think “elbows to ceiling.” The bar follows your elbows; your hands just hold on.

Warming Up

Example for 60kg work sets:

1. 40kg × 8 reps
2. 50kg × 5 reps
3. 60kg × 5×5 (work sets)

Some people do rows immediately after squats (when they’re already warm). Others do a quick deadlift warm-up to prepare for the hinged position. Either works.

Progression

Add 2.5kg every successful Workout A. Row progression is usually steady — the lift is less technique-sensitive than squats or deadlifts.

Most people’s row will stay roughly proportional to their bench press. If your bench is progressing but your row is stuck, you may be using too much body english or not pulling to full contraction.

Row Variations

Once you’ve built a solid base with the standard pendlay row, these variations can target specific weaknesses:

• Seal rows (chest-supported): Removes lower back fatigue, isolates upper back
• One-arm dumbbell rows: Unilateral work, longer range of motion
• Cable rows: Constant tension throughout the movement

These are accessories for after you’ve maxed out the standard barbell row, not replacements for it.

Building Your Row

The row is straightforward: hinge, pull to chest, lower, repeat. The challenge is maintaining strict form as the weight climbs.

Film yourself from the side periodically. Check that your torso position stays consistent — if you’re jerking more upright with each rep, you’re using too much momentum. Our exercise guide covers form cues for every lift in the program.

A strong row builds a thick back that supports all your other lifts. Put in the work every Workout A.

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