Neutral grip row that builds a thick back without wrecking your wrists.
Keep your torso angle steady, row with your back not by jerking your whole body up.
The Swiss Bar Row is a Back-first movement, with Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your back volume for the week.
The Swiss Bar Row primarily works the Back with Biceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
