Paused Barbell Row

Row with a pause at the top, squeezing the shoulder blades, to reduce momentum.

• Compound
• Barbell
• Intermediate

How to do it

• Pause for 1 s with the bar against the abdomen, squeezing the shoulder blades
• Hinge at the hips with a neutral back and the torso inclined
• Pull toward your abdomen and squeeze the shoulder blades at the end of the range

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Pull for 1 s to the abdomen, pause 1 s squeezing the back, and lower for 2 s under control

Common mistakes

• Standing up out of the hinge on each rep to help move the load
• Shortening the pause as fatigue builds

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

• Barbell Row
• Single-Arm Dumbbell Row
• Pendlay Row
• Chest-Supported Machine Row