pull Pattern
Barbell Row
Primary Targetback
Equipmentgym
SETUP & EXECUTION
Initial Phase
- 01Stand with feet hip-width, barbell over mid-foot.
- 02Hinge at hips until torso is nearly parallel to floor.
- 03Grip bar slightly wider than knees.
Movement Phase
- Pull the bar to your lower ribcage/upper stomach.
- Squeeze shoulder blades together at the top.
- Lower slowly without losing spine neutrality.
Form Deviation Analysis
- ×Using legs to heave the weight up.
- ×Rounding the lower back (high injury risk).
- ×Standing too upright.
Safety Protocols
Heavy loading requires strict spine neutrality.
Contraindicationsback pain