Barbell row form: what to check on every rep

How to film it

One set, filmed so the whole movement stays in frame. A steady phone matters more than a perfect angle.

Common mistakes

1. Torso rising

   The chest lifts a little more on each rep, and the row turns into a standing shrug.

   CueLock the torso angle and keep it for the whole set.

2. Using momentum

   The hips and legs throw the bar up instead of the back pulling it.

   CuePause for a beat with the bar against your body.

3. Rounding the back

   The upper or lower back flexes as the bar hangs.

   CueBrace, chest proud, hinge from the hips.

4. Pulling with the arms

   The elbows stay out and the biceps and shoulders take over.

   CueDrive the elbows back toward your hips.

5. Short range

   The bar never reaches the body, or never lowers to a full stretch.

   CueBar to the lower ribs, arms straight at the bottom.

What Formax shows you

Each rep gets its own band on the timeline, marked good, watch or fix, with a short note on what happened in that rep.

Rep 4 · Torso rising up

Keep your chest angle locked down throughout the repetition.

From a real barbell row set in Formax. With Pro, the set also gets four scores and tips, like "Lock your torso angle fixed at roughly 45 degrees throughout."

General coaching information, not medical advice. If something hurts, stop and see a professional.