Barbell row
Pulling a barbell to your torso while bent over. It balances pressing work by training the upper back and lats.
Hewed's call, in short
Hit 10 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 6 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Lats, Upper back, Rear shoulders |
|---|---|
| Also works | Biceps, Spinal erectors, Hamstrings (holding the position) |
| Equipment | Barbell |
| Sets and reps | 3 × 6–10 (rep range) |
| How Hewed progresses it | Hit 10 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 6 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Hold the bar at arm's length, hands just outside your knees.
- Hinge at the hips until your torso is well forward, back flat, knees soft.
- Pull the bar to your lower ribs, leading with your elbows.
- Lower it under control to straight arms without letting your torso angle change.
Why Hewed programs it this way
Six to ten reps keeps the row honest: enough weight to work hard, light enough to hold the bent-over position. Reps go up first, then weight.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Keep your back flat. If you have to heave with your hips to move the bar, lower the weight.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.