Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Barbell Row

Also called Bent-over row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps, delts

You need

Barbell

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Hinge to about 45°, flat back
  2. 2Row the bar to your lower ribs
  3. 3Lower under control, no torso bounce

Most common mistake

Standing up more every rep until it’s a shrug.

Watch a demo

Good for

  • Top 10 for combat

Compare with

vs Pull-Up
B
For combat
#9 of 37
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
TransferStrong
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BLandmine PressBarbell

Takes

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needed to post
280