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Barbell Narrow Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior
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Introduction to the Barbell Narrow Row

The Barbell Narrow Row is a strength-building exercise primarily targeting the muscles of the back, shoulders, and arms, with a secondary focus on the core. This exercise is ideal for individuals seeking to improve their upper body strength, posture, and muscular definition. By incorporating the Barbell Narrow Row into their workout routine, individuals can enhance their functional fitness, support better performance in other sports and activities, and achieve a more toned and sculpted physique.

Performing the Barbell Narrow Row: A Step-by-Step Tutorial

  • Keep your torso stationary and bend your knees slightly, then bend at the waist while keeping your back straight so that it is almost parallel to the floor.
  • Now, while keeping the torso forward and the arms perpendicular to the floor, lift the barbell towards your stomach, keeping the elbows close to your body and not using the forearms to do any of the lifting (the forearms should only hold the weight).
  • After a brief pause at the top contracted position, slowly lower the barbell back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this movement for the desired amount of repetitions.

Tips for Performing Barbell Narrow Row

  • Grip and Elbow Position: Hold the barbell with a narrow grip, hands just slightly wider than your hips. When you pull the barbell towards your body, your elbows should be close to your sides and pointing backwards, not outwards. This is the correct position for a narrow row and helps target your back muscles effectively.
  • Controlled Movement: Don't rush the exercise. Lift and lower the barbell in a slow and controlled manner. This not only helps to engage your muscles more effectively but also minimizes the risk of injury. It's a common mistake to use momentum to lift the weight, but this can lead to poor form and

Barbell Narrow Row FAQs

Can beginners do the Barbell Narrow Row?

Yes, beginners can do the Barbell Narrow Row exercise, but it's important to start with a light weight to ensure proper form and prevent injury. It's also helpful to have a trainer or experienced gym-goer supervise the first few times to ensure the exercise is being done correctly. As strength and technique improve, the weight can be gradually increased.

What are common variations of the Barbell Narrow Row?

  • Inverted Row: This variation involves hanging beneath a fixed bar and pulling your body up towards it, which also engages your core and lower body.
  • Seated Cable Row: This variation uses a cable machine, which provides consistent resistance throughout the entire movement, and allows you to adjust the weight easily.
  • Single-Arm Dumbbell Row: This variation involves pulling a dumbbell up to your chest while in a bent-over position, isolating one side of your body at a time.
  • T-Bar Row: This variation uses a T-bar machine, allowing you to pull heavy weight towards your chest while maintaining a stable position.

What are good complementing exercises for the Barbell Narrow Row?

  • Pull-ups are another exercise that complements Barbell Narrow Rows as they both focus on the upper body strength, particularly the muscles in the back and arms, increasing your pulling strength.
  • Lat Pulldowns are also a great complement to Barbell Narrow Rows as they target the latissimus dorsi muscles in the back, which are also worked during the rowing exercise, thus improving your upper body strength and endurance.

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