BACK · COMPOUND
Paused Barbell Row
A barbell row with a deliberate pause at the top of each repetition.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentBarbell
DifficultyIntermediate · Horizontal Pull
How to perform
- Establish a stable hinged torso.
- Row toward the lower ribs and pause without shrugging.
- Lower slowly while keeping the torso position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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