Pull
Barbell Row
What it works
Mainly: Lats, Mid-back. Also: Biceps, Grip, Lower back.
Setup
Hinge forward to roughly 45 degrees with a flat back, bar hanging at arm's length, grip about shoulder width.
How it goes
Pull the bar to your lower ribs, leading with the elbows, then lower under control. Your torso angle stays put for the whole set.
Two things people get wrong
- Standing up a little more with every rep until it becomes a shrug.
- Rounding the lower back — drop the weight rather than fight it.
If the kit’s busy
Chest-supported row or a seated cable row.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.