Barbell Row Elbow Position Tucked in or Flared Out for a Stronger Back

The 30-Degree Difference That Changes Your Entire Back

The endless debate over the barbell row elbow position tucked in or flared out for a stronger back is solved by one simple concept: a 45-degree elbow angle builds your lats for a wider back, while a 75-degree angle builds your upper back for more thickness. You're not doing the exercise wrong; you're likely doing two different exercises without realizing it. You've probably felt the frustration of pulling 185 pounds but only feeling it in your arms, or finishing three heavy sets and your back doesn't feel worked at all. That confusion ends now. Tucking your elbows isn't inherently 'better' than flaring them. They are just different tools for different jobs. Tucking the elbows close to the body, at roughly a 45-degree angle, creates a line of pull that aligns perfectly with the fibers of your latissimus dorsi (lats). This is the movement that creates back width. Flaring your elbows out, closer to 75 or even 90 degrees, shifts the mechanical advantage to your rhomboids, rear deltoids, and mid-trapezius muscles. This is the movement that builds a thick, dense upper back. The problem is, most people blend the two, ending up with a sloppy 60-degree angle that doesn't effectively target either muscle group and lets the biceps do all the work.

Your Biceps Are Stealing Your Gains (Here's Why)

If your biceps are burning out before your back, it's not because they're weak. It's because your form is making them the primary mover. The goal of a row is to pull with your back, using your arms as hooks. When your elbow position is wrong, or the weight is too heavy, your body defaults to the easiest path: bending at the elbow. This turns the row into a glorified, heavy bicep curl. The solution is to think about driving your elbows back, not pulling the bar up. Let's look at the physics. For a lat-focused row, your elbow must travel back and slightly down, staying close to your torso. Imagine you have oranges in your armpits and you're trying to squeeze them. This path forces the lats to contract. For an upper-back-focused row, your elbows must travel up and out, away from your body. Imagine trying to touch your shoulder blades together. This path forces your rhomboids and traps to do the work. Most lifters who can't feel their back are using a weight that's 20-30% too heavy. If you row 205 pounds with a rounded back and a lot of bicep curl, you're not building a 205-pound back. You're building 135-pound biceps and a future injury. The elbow angle dictates everything.

You now understand the physics: a 45-degree angle for lats, 75 degrees for the upper back. But knowing the angle and executing it perfectly for 3 sets of 10 reps are entirely different skills. Can you honestly feel the difference between a 45 and 75-degree flare on your last heavy rep? If you're not tracking the movement pattern and the numbers, you're just guessing.

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The Two Barbell Rows You Actually Need

Stop trying to do one 'perfect' barbell row. Instead, program two different rows on different days or in different training blocks to build a complete back. Here is the exact protocol to follow.

Step 1: The Lat-Focused Row (Tucked to 45 Degrees)

This is your 'width' builder. It targets the lats to create that V-taper look.

• Setup: Stand with your feet shoulder-width apart. Hinge at your hips until your torso is at a 45-degree angle to the floor. Grab the bar with an overhand, shoulder-width grip.
• Execution: Initiate the pull by driving your elbows back towards your hips. Keep your elbows tucked at a 45-degree angle relative to your torso. The bar path should end at your belly button. Squeeze your lats hard for one second at the top.
• Programming: Perform this movement for 3-4 sets of 8-12 reps. The weight should be challenging, but you must be able to hold the squeeze at the top. If you can't, the weight is too heavy. For a person who benches 185 pounds, a starting weight of 135 pounds is a good target.

Step 2: The Upper-Back Row (Flared to 75 Degrees)

This is your 'thickness' builder. It targets the rhomboids, rear delts, and traps to build a dense, powerful-looking upper back.

• Setup: This is often called a Pendlay Row. Your torso should be nearly parallel to the floor. Take a wider grip on the bar, about 2-4 inches wider than your shoulders on each side.
• Execution: Explosively pull the bar from the floor (or from a dead stop) to your lower chest or sternum. Allow your elbows to flare out to about 75 degrees. The key here is an aggressive squeeze of your shoulder blades together at the top. Think of trying to pinch a pencil between them.
• Programming: This is a more powerful movement, so you can go heavier. Perform this for 4-5 sets of 6-10 reps. For someone who deadlifts 225 pounds, a starting weight of 155 pounds is a solid goal.

Step 3: How to Stop Your Biceps From Taking Over

If you're still feeling it in your arms, implement these two cues immediately.

• Use a Thumbless Grip: Wrap your fingers over the bar but keep your thumb on the same side as your fingers. This makes it harder to squeeze the bar and engage your biceps, forcing you to pull with your elbows.
• Reduce the Weight by 20%: This is an ego check. If you're rowing 185, drop to 150. Master the mind-muscle connection with lighter weight. Feeling the correct muscles work with 150 pounds is infinitely more productive than just moving 185 pounds with your arms and ego.

Week 1 Will Feel Weaker (And That's Good)

When you switch to intentional, correct rowing, your numbers will drop. This is not a sign of failure; it's the first sign of success. Here’s what to expect on your journey to building a truly stronger back.

• Week 1-2: The Ego Drop. You will use less weight. If you were ego-lifting 225 lbs with sloppy form, you might be down to 155 or 165 lbs to perform the reps correctly. It will feel humbling. You will also feel soreness in your mid-back and lats in a way you never have before. This is how you know it's working.
• Month 1: The 'Click'. Around week 3 or 4, the mind-muscle connection will solidify. You'll no longer have to think so hard about your elbow position; it will start to feel natural. You'll be able to add 5-10 pounds back to the bar, but this time, you'll feel it entirely in your back. Your biceps will just be along for the ride.
• Month 2-3: Real Progress. By now, you'll be approaching or even surpassing your old, sloppy numbers, but with impeccable form. Your 8-rep max with a 45-degree tucked row might be 185 pounds-the same weight you used to heave for 3 reps while swinging your whole body. This is real strength. You'll notice your shirts fitting differently across the shoulders and back.

That's the plan. Two distinct rows, specific rep ranges, and a focus on form over weight. You'll track your grip, torso angle, elbow path, reps, and weight for both movements. It's a lot of data for every single back day. The people who build impressive backs don't have better memories; they have a system that removes the guesswork.

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Frequently Asked Questions

Underhand vs. Overhand Grip for Rows

An underhand (supinated) grip forces your elbows to stay tucked, which heavily targets the lats. It also involves more bicep, allowing you to lift heavier. The trade-off is higher strain on the bicep tendon. An overhand (pronated) grip is more versatile for targeting either the lats or upper back.

The Ideal Torso Angle for Barbell Rows

A 45-degree angle is a great starting point for overall back development. A more upright torso shifts focus to the upper traps, while a torso parallel to the floor better isolates the lats and rhomboids by increasing the range of motion. Choose the angle that supports your specific goal.

Preventing Lower Back Pain During Rows

Lower back pain during rows is almost always due to lifting too heavy and using momentum. Brace your core like you're about to take a punch, keep your spine neutral (no rounding), and lower the weight. If pain persists, switch to a chest-supported row machine to remove the lower back from the equation.

Barbell Rows vs. Dumbbell Rows

Barbells are king for maximal loading and building overall mass. Dumbbells are superior for increasing range of motion, correcting strength imbalances between your left and right side, and allowing a more natural wrist and elbow path. A good program includes both for complete back development.

How High to Pull the Bar

For a lat-focused row (tucked elbows), pull to your belly button. For an upper-back-focused row (flared elbows), pull to your lower chest or sternum. Pulling too high often engages the front delts and turns the movement into an awkward upright row, defeating the purpose.