Tsunami Barbell
    Barbell Row
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    Compound Movement

    BARBELL ROW

    Heavy horizontal pull for building lats, mid-back thickness, and grip.

    KEY TARGETS
    • Primary MuscleBack
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Hinge at hips with a flat back, torso about 45 degrees. Grip just outside knees, bar over midfoot.

    Execution

    Row to lower ribs/upper abdomen, elbows back. Pause briefly, lower under control while keeping torso fixed.

    Image

    Key Cues

    • Keep torso angle fixed

    • Pull elbows back, not up

    • Squeeze shoulder blades

    • Control the eccentric

    • Stay braced throughout

    Common Mistakes

    • Using momentum

    • Standing up each rep

    • Rowing to the belt line

    • Rounding the back

    • Short range of motion

    Programming

    3-5 sets of 6-10 reps. Alternate with chest-supported rows if low back fatigue is high.

    READY TO LIFT?

    Add the Barbell Row to your next training cycle. The next week can change from what you logged.

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