Row

Rowing Exercise · Back Row

CompoundPull forceHorizontal pullIntermediate

BarbellDumbbellMachineCableBodyweight Free weightsMachinesCableCalisthenics

The row is the foundational horizontal pulling pattern for back thickness, driving the elbows behind the torso to retract the shoulder blades and pull a load toward the body. It builds the lats, mid-traps, and rhomboids while training the biceps and rear delts as helpers. Keep a braced, neutral spine and lead with the elbows rather than yanking with the arms.

PrimaryLatissimus Dorsi Trapezius Rhomboid Major Rhomboid Minor

SecondaryDeltoid Teres Major Infraspinatus Biceps Brachii Brachialis Brachioradialis Erector Spinae

GroupsBackLatsRhomboidsTrapeziusPullUpper BodyPosterior Chain

Mechanic: Compound
Load type: Weighted
Utility: Basic

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8 variations

Barbell Bent-Over Row Barbell, Plate
Chest-Supported Row Dumbbell, Bench, Machine
Inverted Row Barbell, Bodyweight, Suspension, Smith machine
Machine Row Machine
One-Arm Dumbbell Row Dumbbell, Bench
Pendlay Row Barbell, Plate
Seated Cable Row Cable, Machine
T-Bar Row Barbell, Machine, Plate

backpullhorizontal-pullcompoundrows