Barbell Row to Chest

GymDaze demonstration

Watch Barbell Row to Chest

Technique

How to perform Barbell Row to Chest

1. Stand with the bar in front of you and take a pronated grip slightly wider than shoulder width.
2. Bend your knees slightly and hinge until your torso is near horizontal, with your trunk braced and head aligned with it.
3. Let the bar hang beneath your shoulders.
4. Pull toward your mid-chest with your elbows about 45 degrees away from your torso and bring your shoulder blades together.
5. Keep the torso angle steady rather than swinging the hips to lift the bar.
6. Lower under control until your arms are extended, maintaining the same trunk position.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Posterior Deltoid, Trapezius.