Setup: Begin by placing a barbell on the rack, loaded with an appropriate weight.

Stand with your feet shoulder-width apart and the barbell in front of you.

Bend at your hips and knees to lower your torso until it's almost parallel to the ground, maintaining a natural arch in your lower back.

Grasp the barbell with an underhand or overhand grip at about shoulder-width apart.

Your arms should hang straight down from your shoulders.

Take a deep breath, engage your core, and lift the barbell off the rack by pulling your hip forawrd.

Keep your back flat, chest up, and your gaze forward. Step Away from the rack and bring your hips back so your torso is facing more toward the ground, back remaining flat.

The Pull: As you pull, focus on squeezing your shoulder blades together to activate your upper back muscles.

The Squeeze: At the top of the movement, when the barbell touches your lower ribcage, pause for a brief moment.

Exhale and feel the contraction in your back muscles.

Keep your elbows close to your body during this phase.

Lowering the Weight: Lower the barbell back down in a controlled manner, allowing your arms to fully extend. Keep the barbell close to your legs to prevent any tension or strain in the lower back.

Maintain the same flat back and controlled tempo throughout the descent.

Repetitions: Perform the desired number of repetitions in a controlled manner.

Aim for 3-4 sets of 8-12 reps, adjusting the weight as needed to match your fitness level and goals.

Tips:

Start with a lighter weight to ensure proper form and technique before increasing the load.

Avoid using momentum or jerking motions to lift the weight; focus on a smooth, controlled movement.

Keep your core tight to support your lower back and prevent injury.

If you experience lower back discomfort, reduce the weight or seek guidance from a fitness professional.

Incorporate the barbell row into your strength training routine to build a powerful and well-defined back. As always, safety and form are paramount, so prioritize those in your workouts.