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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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