Barbell Row Technique: Build a Strong Back Without Back Pain

Push a lot on the bench and pull too little, and sooner or later you get rounded shoulders and cranky shoulder blades. The bent-over barbell row is the simplest fix, and also one of the most butchered lifts in any gym.

Stance and torso angle

Feet hip-width, overhand grip slightly wider than your shoulders. Soften your knees and hinge at the hips until your torso is around 45 degrees or lower. Flat back, chest up, neck in line with your spine. It's the same position as the bottom of a Romanian deadlift, and you hold it for the whole set.

Pull with your elbows, not your hands

Breathe in and brace before each rep. Then drive your elbows back along your sides and bring the bar to your lower chest or belly button. Squeeze your shoulder blades together for a second at the top, then lower slower than you pulled, about 2 seconds. Think of your hands as hooks; your back does the work.

Mistakes that hurt

- Body English: if you stand up a bit more every rep, the weight is too heavy. Drop 10–20%.

- Rounded back: your lower back hates flexing under load in a hinge. Lighter bar, flat back.

- Half reps: let your arms fully straighten at the bottom so your shoulder blades spread.

How to program it

3–4 sets of 8–10 reps, once or twice a week, ideally on your bench day. An empty 45 lb (20 kg) bar is plenty to start, then add 5 lb (2.5 kg) at a time.

Rows need focus and a free bar without a queue. At the private gym GymHome the whole space is yours. Book a slot and train without rushing.