Rows for Back: Barbell, Dumbbell and Cable Row Form

If pull-ups build the width of your back, rows build its thickness. They train the lats, the muscles between your shoulder blades, the rear delts and your grip. They also balance out all the pressing most people do, which many lifters find helps their shoulders feel better.

What Every Row Has in Common

• Start with long arms: let the shoulder blades move forward at the bottom so the back works through a full range.
• Pull with the elbows: think of driving your elbows back rather than curling the weight with your hands.
• Squeeze briefly: pause at the top with the shoulder blades drawn together.
• Keep the torso still: a little movement is fine on heavy sets, but a big swing means the weight is too heavy.

Barbell Row

Hinge forward until your torso is around 30 to 45 degrees above horizontal, brace hard, and pull the bar to your lower ribs or upper stomach. It allows heavy loading but also demands a strong lower back, so it pays to learn the hip hinge from the Romanian deadlift first.

One-Arm Dumbbell Row

Place one hand and knee on a bench, keep your back flat, and pull the dumbbell toward your hip. It is easy to learn, supports the lower back, and lets each side work on its own. A great default choice for most people, including those training at home with dumbbells. See dumbbell-only muscle.

Seated Cable Row

Sit tall, brace your feet, and pull the handle to your stomach. The cable keeps tension constant and makes it easy to control the movement, which suits higher reps and beginners.

Chest-Supported Row

Lie face down on an incline bench and row dumbbells, or use a chest-supported machine. Taking the lower back out of the lift lets you focus fully on the upper back and is a good option on days when your back feels tired.

Common Mistakes

• Shrugging the weight up: the shoulders creep toward the ears and the upper traps take over.
• Short range: stopping halfway on every rep leaves results on the table.
• Too much momentum: heaving the weight with your hips turns a back exercise into a whole-body swing.

Programming

Most people do well with 6 to 10 hard sets of rows and other pulls per week, spread over two sessions, mostly in the 8 to 15 rep range. Pair them with vertical pulls for a complete back. See the back workout guide and first pull-up progression.