Quick Answer
Row is a beginner strength exercise that targets your middle back and lats. It uses a other. Set up a sturdy horizontal bar, rings, or suspension trainer at approximately waist height.
Video Tutorial
How to Perform the Row
- 1
Set up a sturdy horizontal bar, rings, or suspension trainer at approximately waist height.
- 2
Position yourself underneath the bar/handles, facing upwards.
- 3
Grasp the bar/handles with an overhand grip, hands slightly wider than shoulder-width.
- 4
Extend your legs, keeping your body straight from head to heels (or bend knees for easier variation). Engage core.
- 5
Pull your chest towards the bar/handles by retracting shoulder blades and bending elbows.
- 6
Keep body rigid and elbows relatively close.
- 7
Pause briefly at the top, then slowly lower back to the starting position.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Row work?
The Row primarily works your middle back and lats. Secondary muscles include the biceps, forearms and shoulders.
What equipment do I need for the Row?
The Row needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Row suitable for beginners?
Yes. The Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.