Step by step
- Stand with feet hip width apart and grip the bar with palms facing you, hands slightly wider than your shoulders.
- Bend your knees slightly and push your hips back until your torso is at about 45° or a bit lower, back straight.
- Let the bar hang with straight arms, at or below knee height.
- Pull the bar towards your lower stomach, driving your elbows back and close to your body.
- Squeeze your shoulder blades together for a moment at the top.
- Lower the bar under control until your arms are straight, without changing your torso angle.
Tip: If your lower back bothers you, try the chest-supported T-bar row or the machine row: they work the same muscles without loading your lower back.
Common mistakes
With a rounded back the load shifts to your lower back. If you can't keep it straight, lower the weight or support your chest on a bench.
If your torso rises as you pull, momentum is moving the bar, not your back. Keep the same angle.
Pulling too high flares your elbows and works your shoulders more. Pull towards your belly button.
Straighten your arms fully at the bottom and squeeze your shoulder blades at the top: that full range is what grows your back.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Overhand or underhand grip?
Palms facing you (overhand) works your upper back more; palms facing forward (underhand) brings in more biceps and lower lats. Both work.
How far should I lean?
Between 45° and almost parallel to the floor. The lower you go, the more range, but also the more demand on your lower back.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add barbell row to your routine
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