Rows
Explanatory Video
Description
Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Latissimus Dorsi
Trapezius (Middle)
Rhomboid Major
Biceps Brachii
Deltoid (Posterior)
Erector Spinae
Body Areas
Back
Arms
Shoulders
Equipment
Barbell
Dumbbell
Kettlebell
Rings
Pull-Up Bar
Similar Exercises
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Dynamic
Beginner
The Straddle Front Lever Row is an advanced pulling exercise that combines isometric hold strength with dynamic rowing power. Begin by hanging from a bar or rings. Pull yourself into a straddle front lever position, where your body is parallel to the ground with legs spread wide in a 'V' shape. Keep your core tight, glutes engaged, and back flat. From this horizontal position, perform a rowing motion by pulling your body up towards the bar or rings until they touch your mid-to-lower chest. Maintain the horizontal alignment of your torso and hips throughout the entire movement. Lower yourself back to the starting straddle front lever position with control. Focus on full scapular retraction at the top and maintain a straight line from head to pelvis.
Dynamic
Advanced
Skill
The One-Arm Dumbbell Row is an effective exercise targeting the upper back and shoulders. Start by placing your left knee and hand on a bench for support. Keep your back flat and torso parallel to the floor. Hold a dumbbell in your right hand with your arm extended straight down. Pull the dumbbell upwards by retracting your shoulder blade, then bending the elbow until your upper arm is in line with your back. Squeeze the shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat for the desired number of repetitions before switching arms.
Dynamic
Beginner
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.
Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Dynamic
Beginner
A strict barbell row variation performed with the torso parallel to the ground, returning the weight to the floor between each repetition.
Dynamic
Intermediate
Last updated: 3/6/2026