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Yes, you read this right, the barbell high row. Not the barbell bent-over row, T-bar row, Yates row, or the barbell high pull, but the barbell high row. The barbell high row is a hybrid movement between those three excellent strength training exercises, and it is likely a row variation you have never seen or performed before.
The devil is in the details here, as it is performed similarly to a bent-over row but with a few slight modifications. Your torso is more upright but still in a modified hinge position, and you take your elbows out wide like the high pull to focus on the upper back, rear delts, and less on the lats. Here, we’ll get into the specifics of this neglected row variation for your muscle-building pleasure.
Ready to row to grow? Then let’s go.
How To Do a Barbell High Row
Here is how to do the barbell high row step-by-step, and you have two options on your initial setup. You can perform a deadlift from the floor or set the barbell thigh-high in the squat rack and walk out. Either way works.
- Grip the barbell with a shoulder-width overhand grip in front of your quads.
- Perform a hinge until the barbell is just above (not below) your knees.
- Your torso should be at a 45-degree angle, and ensure a neutral spine by getting your shoulders down and chest up.
- Row the barbell towards the sternum while taking your elbows up, back, and out.
- When the bar touches your ribcage, slowly lower down to the starting position and reset and repeat
Trainer Tips for Form
With the barbell high row, set up and position is everything because this is performed like most bent-over row alternatives. Let’s get into the proper form details on the barbell high row so you can add it to your workout routine.
Grip Position
This exercise works best with an overhand grip. You can do it with an underhand grip, targeting the activation of different muscles, like the lower traps. A slightly wider than shoulder-width grip (not a narrow grip) using a false or thumb grip works best.
Torso Position
The torso position is the main difference between this exercise and the barbell bent over row. Here, you will hinge until the barbell is above your knees, ensuring a more upright torso that this exercise needs.
Keep Your Spine Straight
Shoulders down and chest up are excellent universal cues to keep your spine neutral when in the hinge position and target the back muscles, which is no different with the high row.
Elbows Out
When performing any bent-over row variation, your elbows are closer to your torso to focus on the lats. But with the high row, you row with elbows up and out from the upper body to train the upper back and traps more.
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