Barbell Row to Waist

Starting position

1. Stand tall with your feet hip width apart, holding the bar with an overhand grip slightly wider than your shoulders.
2. Bend your knees slightly and hinge forward by pushing your hips back until your torso is at 30–45° to the floor.
3. Back flat from hips to head, shoulder blades slightly pulled together, the bar hanging at your knees on straight arms.

Execution

1. Exhale and pull the bar to your lower belly, driving your elbows back along your sides.
2. Squeeze your shoulder blades together at the top and hold for a second.
3. Inhale and slowly lower the bar until your arms are straight. Keep the same torso angle for the whole set.

Common mistakes

• Rounded back — the main risk for the lower back in this exercise.
• Standing up a little on every rep — momentum does the work instead of your back.
• Pulling to the chest — the load shifts to the shoulders.
• Too much weight — form breaks down by rep 3 or 4.

Beginner tips

• First practise the hinge with an empty bar, standing side-on to a mirror.
• Keep your neck in line with your back — look at the floor 1–2 metres ahead.
• If your lower back tires before your back muscles, lower the weight or switch to a bench-supported row.

Alternatives

• One-Arm Dumbbell Row — supported, less stress on the lower back
• Bent-Over T-Bar Row — the same bent-over pull with an easier grip
• Seated Cable Row (Close Grip, to Chest) — on a machine