Barbell Lying Row On Rack

Muscles worked

Setup

1. Elevate a flat bench on a power rack or sturdy blocks so that your arms can fully extend without the barbell hitting the floor.
2. Place the barbell underneath the bench, aligned with your lower chest.
3. Lie face down on the bench with your chin hanging slightly off the edge and your legs straight or hooked for stability.
4. Grasp the barbell with a shoulder-width overhand grip, ensuring your arms are fully extended.

How to do it

1. Exhale and pull the barbell toward the underside of the bench by driving your elbows toward the ceiling.
2. Retract your scapula (squeeze shoulder blades) at the top of the movement until the bar touches the bench.
3. Inhale and lower the weight under control until your arms are fully extended and your lats are stretched.
4. Maintain a steady 2-1-2 tempo (2 seconds down, 1 second pause at the top, 2 seconds up).

Form checklist

• Keep your chest in constant contact with the bench; do not lift your torso to 'swing' the weight.
• Maintain a neutral neck position by looking at the floor or slightly ahead.
• Ensure the barbell travels in a vertical path toward your lower ribs/upper abdomen.
• Avoid flared elbows; keep them at a 45 to 60-degree angle from your torso.

Pro tips

• Think of your hands as hooks and pull from the elbows to maximize lat and rhomboid recruitment while minimizing bicep takeover.
• Use a thumbless 'suicide' grip to further reduce forearm tension and enhance the mind-muscle connection with the back.

Make it harder

• Implement a 3-second isometric hold at the top of each rep to maximize peak contraction of the rhomboids.
• Use a wider grip to increase the demand on the rear deltoids and upper trapezius.

Frequently asked

What muscles does the barbell lying row on rack work?

The barbell lying row on rack primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the barbell lying row on rack?

The barbell lying row on rack uses barbell and weight plate.

Is the barbell lying row on rack good for beginners?

The barbell lying row on rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius