6 Barbell Row Variations | Form & Common Mistakes

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The barbell row is one of the most simple and effective exercises you can do to train your back muscles. With the barbell row, your lats, traps, rhomboids, rear delts, and spinal erectors are challenged, basically leaving you with a complete back exercise. But there are several barbell row variations, which variations suit your training goals best? In this video, I will walk you through 6 different barbell row variations!

The following barbell row variations are discussed:

- Overhand-Grip Barbell Rows
- Underhand-Grip Barbell Rows
- T-Bar Rows
- Meadows Rows
- Pendlay Rows
- Seal Rows

One of the most important considerations when it comes to these different barbell row variations is your elbow angle. With a wider elbow angle, the upper back muscles like your rhomboids, mid-traps, and rear delts are trained more. With your elbows more tucked in, the resistance is more in line with the lower region of lats, so the lats get trained harder. Therefore, exercises like the Overhand-Grip Row and Pendlay Rows are typically more upper back dominant. While exercises like the Underhand Barbell Row and T-Bar Row are more lats dominant. So different barbell row grip widths affect which muscles are trained.

In the video, I also discuss several common barbell row mistakes that you want to avoid. At the end of the video, I also discuss different row variations you can do with dumbbells or your bodyweight as an alternative.

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RESEARCH REFERENCES

Barbell Rows Muscle Activation:

Inverted Rows Low-Back Friendly Exercise

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MUSIC CREDIT

[iWannaBurnFat]

Back with another video! Today, we discuss 6 different barbell row variations. At the end of the video, I also give you some alternatives to barbell rows if you currently don't have access to a barbell.

I hope you find this video helpful and let me know if you have any questions!

[netherdrake]

Very informative and helpful! Thank you

[the_arru]

Man i love your videos please keep updating with more variation videos 🔥🔥🔥

[f]

Wow，so great ! Many thanks for your video.

[savitanitin]

great video it helped me a lot
thanks

[arshilkazi]

Make video on lateral raise form perfection

[davek]

which one will build the biggest lat?
I have maxed out on cable seated row in terms of weight in my gym,
but in underhand barbell row, I am not able to do as much weight as I can do on cable seated row.

[Epro]

Great vid have you tried doing rows with a trapbar? Gives you a neutral grip

[ChristopherSheehan-Bryant]

Rows can also used to enhance bicep gains too

[AshishPatel-llco]

please make a video about perfect workout plan

[thelionkink]

can you make a video about resistance bands??

[azuwhr]

If you had to choose one exercise would it be seal row or chest supported t bar row? Thanks

[RUS-dvsm]

bro, what's the difference between a seated row with chest support and bent over with chest supported row? does it work the muscles differently?

[tstreino]

which would be your take on this please: in an 4 day upper lower split, if i do Upper day first then lower after, in my upper i would love/want to do barbell rows but then the next day when i do deadlift or RDL i feel my upper back and erectors and lats sore af and can’t do properly if i switch the order and do lower first i can’t even bend properly to hold the position of barbell rows because lower back fatigue and hamstring from the day before sore af what to do? how to fix this or which split would u recommend for 4 or 5 days a week maximum training?

[mahadhassan]

Thank you so much bro❤, from instagram

[mrbonbon]

ITS A CLICK BAIT DUDE, I TELL U... LOL