The barbell row is a staple in any serious strength training program - and for good reason. It targets your lats, traps, rhomboids, and rear delts while also building lower back and core strength. But with big benefits come big responsibilities… and unfortunately, many lifters end up sabotaging their gains (or risking injury) by doing it wrong.
Whether you’re new to barbell rows or just want to tighten up your form, we’re breaking down the most common mistakes lifters make and how to fix them so you can row stronger, safer, and more effectively. Let’s get into it.
Mistake #1: Using Too Much Weight
We get it—lifting heavy feels good. But when it comes to barbell rows, ego lifting can do more harm than good. Loading up the bar too quickly leads to poor form, momentum-based reps, and less engagement in the muscles you're trying to grow.
How to fix it:
Start with a manageable weight that allows you to control the movement from start to finish. Your upper body should be doing the work, not your lower back or hips. Focus on strict, controlled reps and only increase the weight once your form is locked in.
Mistake #2: Gripping Too Hard or Fatiguing Your Grip
Your back might be strong enough to handle the load, but if your grip gives out halfway through your set, you’re leaving gains on the table. Many lifters struggle with grip fatigue during rows, especially when lifting heavy for high reps.
How to fix it:
Use lifting straps. They're a game-changer for pulling movements like barbell rows. UPPPER Lifting Straps are designed to help you maintain a secure grip on the bar so you can focus on your back - not your hands. They reduce grip fatigue, allowing you to push harder and train longer without compromising your form.
Pro tip: Save straps for your heavier sets or higher volume work so you can still train grip strength when needed.
Mistake #3: Poor Back Position
One of the biggest risks during barbell rows is rounding your back. Not only does this put stress on your spine, but it also shifts the focus away from your target muscles. On the flip side, arching excessively can lead to hyperextension and discomfort.
How to fix it:
Keep a neutral spine throughout the movement. That means your head, neck, and back should be in a straight line. Engage your core and brace like you're about to take a punch—it’ll help keep your posture tight.
For added support, especially during heavier sets, consider wearing a lifting belt. UPPPER Lifting Belts are designed to provide core stability and help maintain proper posture during compound movements like the barbell row. It’s not just for squats and deadlifts—when used correctly, a lifting belt can support your spine and give you extra confidence to focus on the pull.
If you feel your lower back straining, lighten the load, refocus on form, and add support where needed.
Mistake #4: Standing Too Upright
Some lifters turn their barbell row into more of a shrug or cheat curl by standing too upright. While it may allow for heavier weight, it takes your lats and mid-back out of the equation and increases the risk of injury.
How to fix it:
Hinge at the hips until your torso is nearly parallel to the floor (or at about a 45-degree angle). This position places tension on your upper back. Keep a slight bend in your knees and avoid using your legs to bounce the weight up.
Mistake #5: Letting Your Elbows Flare
Flaring your elbows too far out can stress the shoulders and reduce the effectiveness of the row. It also shifts focus from your lats to your rear delts and traps.
How to fix it:
Keep your elbows tucked at about a 45-degree angle to your torso. This encourages proper lat activation and reduces unnecessary strain. Imagine driving your elbows straight back toward your hips, not out to the sides.
Mistake #6: Not Controlling the Eccentric
Most people focus on pulling the weight up, but the lowering phase (eccentric) is just as important for building muscle. Letting the bar drop too quickly reduces time under tension and increases your risk of sloppy form.
How to fix it:
Control the bar on the way down. Take 2-3 seconds to lower the weight before starting the next rep. This not only keeps your muscles under tension longer (great for hypertrophy), but also improves your mind-muscle connection.
Mistake #7: Not Engaging Your Lats
One of the goals of the barbell row is to strengthen and grow your lats, but if you’re just pulling with your arms, you’re missing the mark. When your lats aren’t engaged, the movement becomes less effective.
How to fix it:
Think about initiating the pull with your elbows, not your hands. Imagine squeezing your shoulder blades together as you row. This mental cue helps you shift the focus away from your biceps and into your lats. Adding a slight pause at the top can also help improve activation.
Mistake #8: Rowing Too Fast
Barbell rows aren’t meant to be rushed. Fast, jerky movements reduce control, limit muscle engagement, and put stress on your joints.
How to fix it:
Slow down. Treat each rep with intention. Row the bar up in 1–2 seconds, squeeze at the top, and lower it down in 2–3 seconds. This controlled tempo improves form, increases time under tension, and leads to better gains in the long run.
Mistake #9: Inconsistent Range of Motion
Half reps = half results. If you’re not pulling the bar all the way up and controlling it on the way down, you’re selling your back gains short.
How to fix it:
Use a full range of motion. That means pulling the bar to your lower chest or upper abs and lowering it until your arms are fully extended. You don’t need to tap the floor each time, but you should move through the complete motion with control.
Mistake #10: Skipping Warm-Up Sets
Jumping straight into heavy barbell rows without properly warming up is a recipe for tight muscles, poor form, and potential injury.
How to fix it:
Warm up with 1–2 lighter sets to prime your muscles and fine-tune your form. Include some dynamic stretches or band pull-aparts to get your shoulders and upper back ready to move. This not only helps prevent injury but also gets you mentally locked in before hitting your working sets.
Barbell rows are a back-day essential, but only if they’re done right. With proper form, controlled movement, and the right tools, you can maximize your muscle engagement, protect your body, and get stronger every time you hit the gym.
