Barbell lying row

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Posterior Deltoids, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii, Latissimus Dorsi, Teres Major

How to do it

1. Lie face down on a flat bench, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Your chest should be supported by the bench, and your feet should be firmly on the floor.
2. Let the barbell hang directly below you with your arms fully extended. Pull the barbell towards your lower chest by bending your elbows and squeezing your shoulder blades together.
3. Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

Form tips

• Keep your back flat and avoid rounding your shoulders or lower back.
• Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
• Use a weight that allows for proper form and control throughout the exercise to prevent injury.