Barbell Narrow Row

Barbell Narrow Row

The Barbell Narrow Row is a compound exercise that primarily targets the muscles in your upper back, specifically the rhomboids and middle trapezius. This exercise also engages your biceps, rear deltoids, and forearms as secondary muscles. By adding the Barbell Narrow Row to your workout routine, you can improve your posture, strengthen your back muscles, and enhance overall upper body strength. To perform the Barbell Narrow Row, you'll need a barbell and the appropriate amount of weight plates. Start by standing with your feet shoulder-width apart and bend your knees slightly for stability. Grab the barbell with an overhand grip, with your hands placed closer than shoulder-width apart. Keep your back straight and core engaged throughout the movement. Next, hinge forward from your hips until your torso is inclined at about a 45-degree angle. Your arms should be fully extended, holding the barbell in front of you. This is your starting position. Keeping your elbows close to your body, exhale as you pull the barbell up towards your lower chest. Focus on squeezing your shoulder blades together at the top of the movement. Pause momentarily, inhale, and slowly lower the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions. Remember to maintain control and avoid using momentum to swing the weight up. Adjust the weight according to your strength and fitness level. As with any exercise, proper form and technique are essential to prevent injury and maximize results. Be mindful of your body's limits and gradually increase the weight over time as you become stronger. Combine the Barbell Narrow Row with other complementary exercises to create a well-rounded back and upper body workout. Consult with a fitness professional to determine the most suitable sets, reps, and overall workout plan to meet your specific goals. Remember to warm up before starting any exercise routine to prepare your muscles and joints for the workout. And always listen to your body – if you experience pain or discomfort during the movement, stop and consult with a fitness professional for guidance. Regularly incorporating the Barbell Narrow Row into your fitness regimen can contribute to improved strength, muscle definition, and posture.


  • Start by standing with your feet shoulder-width apart, knees slightly bent, and a barbell placed on the floor in front of you.
  • Bend forward from your hips, keeping your back straight and your core engaged, and grip the barbell with an overhand grip that is narrower than shoulder-width apart.
  • Lift the barbell off the floor, bringing it towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together.
  • Pause at the top of the movement, then slowly lower the barbell back to the starting position, maintaining control and tension in your muscles throughout the exercise.
  • Repeat the movement for the desired number of repetitions, ensuring proper form and technique.
  • Remember to breathe in a controlled manner throughout the exercise, exhaling as you pull the barbell towards you and inhaling as you lower it back down.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your spine.
  • Keep your shoulder blades down and back to activate your lats.
  • Avoid using momentum to lift the weight; instead, use a controlled and slow movement.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.
  • Incorporate variations of the barbell narrow row, such as underhand grip or supine grip, to target different muscle groups.
  • Include other pulling exercises in your workouts, such as pull-ups or lat pulldowns, to strengthen your back muscles further.
  • Ensure you have a proper warm-up routine before performing the barbell narrow row to prevent injuries.
  • Include enough rest and recovery days in your training schedule to allow your muscles to repair and grow.
  • Pair the barbell narrow row with other compound exercises to create a well-rounded workout routine.


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