Row (high bar)
The Row (high bar) primarily works the Erector Spinae, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Rectus Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound pull exercise targeting the Erector Spinae.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Stand facing arms length away from waist to head height horizontal bar. Grasp bar with wide overhand grip. Position body under bar with legs, hips and spine straight. Arms should be straight, approximately perpendicular to body. Heels should make contact with floor. Execution: Keeping body straight, pull body up to bar. Pull shoulders back at top of movement with chest high. Return until arms are extended and shoulders are stretched forward. Repeat. Comments: Bar height can be adjusted to vary resistance. SeeGravity Vectorsfor greater understanding of how body angle influences resistance. Also known as Body Row or Supine Row.
Alternative Exercises
Get this data via the REST API or MCP Server.