The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The middle of your back and lats squeezing at the top. Your lower back works to hold position but should not be sore after.
Common mistakes
- Standing up as you row. If your torso rises with every rep, the weight is too heavy.
- Rounded back. Keep the chest up and back flat. Lower the weight if you cannot.
- Pulling to the chest. Row toward the lower ribs to involve the lats.
- Jerking the weight. Pull smoothly and control the lowering.
Variations
Supported and one side at a time: easier on the lower back.
Chest on a pad removes the lower-back demand.
A vertical pull for the lats and biceps.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3–4 × 8–12 | 1–3 reps in reserve | 90–120 s |
| Strength | 3–5 × 4–8 | 2–3 reps in reserve | 2–3 min |
| Learning it | 2–3 × 10–12, light | Smooth reps, 2–3 s down | 60–90 s |
Pair it with a vertical pull (chin-ups or lat pulldowns) for a complete back day. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What muscles do barbell rows work?
The upper back (rhomboids, traps), lats and rear delts, with the biceps and lower back assisting.
Overhand or underhand grip for rows?
Overhand hits the upper back a bit more; underhand brings in more biceps and lats. Both work.
How bent over should I be?
Around 45 degrees or lower. The more horizontal, the more range for the back, but the harder it is on the lower back.
How many sets and reps for barbell rows?
3 to 4 sets of 6 to 10 reps, one to three reps short of failure.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.