Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi
• Rhomboids
• Middle trapezius

Secondary muscles

• Biceps brachii
• Posterior deltoid
• Erector spinae

Technique

• Hinge at the hips with a flat or slightly arched neutral spine.
• Grip the bar at shoulder width or slightly wider.
• Pull the bar toward the lower chest or upper abdomen.
• Keep the elbows close to the torso on a standard row.
• Lower the bar under control without rounding the back.

Common mistakes

• Standing too upright and turning it into a shrug.
• Using momentum and bouncing the torso.
• Rounding the lower back under load.
• Pulling to the belly with excessive elbow flare.

Special recommendations

• Brace the core as if preparing for a deadlift.
• Moderate torso angle (roughly 30–45°) often balances back load and lat work.
• Straps can help when grip limits back training.

When to use

• Back thickness and rowing strength.
• Compound pulling for hypertrophy programs.
• Building strength for deadlift and posture.

Consider modifications if

• Moderate lower-back discomfort increases with loading in bent-over positions.
• Moderate shoulder pain occurs during pulling movements.
• Proper hip hinge and spine position cannot be maintained safely.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Intermediate
• Advanced