Have you always wanted to build a muscular back? Boost upper body strength? Improve your posture? Few exercises are as effective as the row. Whether you’re a seasoned lifter or new to resistance training, row exercises are versatile, powerful, and accessible to just about everyone at the gym. At Adventure Fitness Athletic Club in Thornton, Colorado, we offer a variety of equipment to help you perform different types of rows safely and effectively. But with so many row variations available, you might be wondering—which row is right for you? Let’s break it down.
What Is a Row Exercise at the Gym?
A row is a strength-training exercise that involves pulling weight toward your torso while keeping your spine neutral. It primarily targets your upper and middle back muscles, along with your biceps, shoulders, and even your core and legs depending on the variation.
Rows can be performed with free weights, machines, cables, body weight, or even a rowing machine — each offering its own set of benefits. Whether your goal is to build muscle, increase strength, improve posture, or add variety to your workouts, there’s a row exercise for you.
Let’s explore some of the most popular and effective types of row exercises you can try at AFAC gym.
Bent Over Dumbbell Row
The bent over dumbbell row is a classic strength move that engages your lats, traps, rhomboids, and biceps. Because it uses free weights, it also activates your stabilizing muscles, including your core and lower back.
Equipment
A pair of dumbbells.
Benefits
- Increases upper body strength
- Improves muscular symmetry (you work each side individually)
- Strengthens the core due to the bent-over position
How to Do a Bent Over Dumbbell Row
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at your hips and lower your torso until it’s nearly parallel to the floor.
- Keep a flat back and a slight bend in your knees.
- Let your arms hang straight down, palms facing each other.
- Pull the dumbbells toward your ribcage, keeping your elbows close to your body.
- Squeeze your shoulder blades at the top, then slowly lower back down.
- Repeat for the desired number of reps.
Barbell Row
The barbell row is a compound lift that allows you to move heavier weight compared to dumbbells, making it excellent for overall strength development.
Equipment
A barbell and weight plates.
Benefits
- Builds total upper body pulling strength
- Develops thick, muscular lats and traps
- Increases grip strength
How to Do a Barbell Row
- Position the bar around knee-height on the rack.
- If desired, load the barbell with weight plates and stand with your feet shoulder-width apart.
- Bend at your hips and knees slightly to grab the bar with an overhand grip. Stand and take a couple steps back.
- Keep your back straight and core tight.
- Hinge at the hips and slide the bar along your thighs until it reaches just below your knees.
- Pull the barbell toward your torso until you reach your stomach.
- Let your elbows flare out to about a 45-degree angle.
- Squeeze your shoulder blades together as you reach the top of your lift.
- Lower the bar with control back to below your knees, allowing your shoulder blades to separate.
- Repeat for the desired number of reps and return the barbell to the rack.
Landmine Row
The landmine row uses a barbell anchored at one end, offering a unique angle of resistance and great support for your lower back.
Equipment
Barbell with landmine attachment and a V-handle or single-arm grip.
Benefits
- Easier on the lower back than traditional rows
- Great for beginners and experienced lifters
- Allows for both bilateral and unilateral variations
How to Do a Landmine Row
- Secure one end of a barbell in a landmine attachment.
- Load the opposite end with weight plates if desired.
- Stand over the bar and straddle it, hinging at the hips.
- Grab the bar or a handle attachment with both hands.
- Row the bar up toward your chest, keeping your elbows close to your body.
- Lower the bar slowly back to the start.
- Repeat for the desired number of reps.
Machine Row
Machine rows provide a guided, stable environment for performing rows. They’re perfect for isolating back muscles and minimizing injury risk.
Equipment
Rowing machine (plate-loaded or pin-select machines).
Benefits
- Ideal for beginners or those rehabbing injuries
- Reduces risk of improper form
- Offers consistent resistance and easier weight adjustments
How to Do a Machine Row
- Sit on the machine and adjust the seat and chest pad to fit your height. Also adjust the weight to the amount you want to lift.
- Grab the handles with a neutral or overhand grip.
- Keep your chest against the pad and pull the handles toward you.
- Squeeze your shoulder blades, then slowly return to the starting position.
- Repeat for the desired number of reps.
Seated Cable Row
The seated cable row is a gym staple that allows for smooth, continuous resistance and works both the mid and upper back.
Equipment
Cable row machine with a handle attachment (V-bar, rope, or wide grip).
Benefits
- Enhances posture by targeting the rear delts and rhomboids
- Allows easy control of the resistance
- Works well for supersets and hypertrophy training
How to Do a Seated Cable Row
- Adjust the weight to the amount you want to lift and sit on the bench with your feet braced against the footrests.
- Grab the handle and sit up tall with a straight back.
- Pull the handle toward your torso, keeping your elbows close to your sides.
- Squeeze your back at the peak, then return slowly.
- Repeat for the desired number of reps.
TRX Row
The TRX row uses suspension straps and your body weight to deliver a challenging and functional workout.
Equipment
TRX straps anchored to a sturdy support above your head.
Benefits
- Builds back and core strength simultaneously
- Engages stabilizing muscles
- Easily adjustable for all fitness levels
How to Do a TRX Row
- Grab the TRX handles and lean back with your feet planted and body in an upward-facing plank.
- Keep your body straight from head to heels.
- Pull your chest toward the handles by driving your elbows backward.
- Lower back with control, keeping tension on the straps.
- Repeat for the desired number of reps.
Renegade (Plank) Row
This hybrid move combines a plank with a dumbbell row, creating a total-body challenge that targets your back, core, shoulders, and arms.
Equipment
A pair of hex dumbbells.
Benefits
- Builds core stability and anti-rotation strength
- Works the upper back and arms
- Enhances functional fitness
How to Do a Renegade Row
- Start in a high plank position with hands gripping dumbbells shoulder-width apart.
- Keep your feet wider for stability.
- Row one dumbbell toward your ribs while keeping your hips level.
- Lower it down and repeat on the other side.
- Repeat for the desired number of reps.
Row Your Way to Results at AFAC Gym
No matter your fitness level or goals, row exercises are a powerful way to build strength, sculpt your back, and support your overall athletic performance. At AFAC gym, we have all the tools you need—from free weights to machines to TRX straps—to find the perfect row variation for your routine.
Whether you prefer the classic feel of a barbell, the guided precision of a machine, or the full-body challenge of a TRX or Renegade Row, there’s a row for you here. So don’t wait—pick your row, perfect your form, and start pulling your way toward a stronger back.
Are you searching for a gym where you can try all these row variations and then some? Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
