Strength Training Basics - Barbell Row

March 10, 2026

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To perform a barbell row, start with your feet shoulder width apart or slightly inside shoulder width. Hold a barbell with an overhand grip and your hands around shoulder width apart. Bend over so that your back is parallel or almost parallel to the floor with your knees bent in a good squat position. This should feel like the eccentric position of a barbell deadlift. Take a deep breath and pull the barbell to your belly button, keeping your elbows close to your body. Try not to shrug your shoulders or tuck your chin during this movement. After a slight pause at the top, slowly lower the weight back into the starting position.

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