Barbell Lying Row
The Barbell Lying Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: barbell, exercise bench and weight plates.
Required Equipment
Barbell Lying Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
How to do the Barbell Lying Row
Lie face down on an elevated flat bench with your chest and stomach fully supported, letting your arms hang down toward the floor.
Grip the barbell placed underneath you with a comfortable overhand grip, keeping your arms fully extended.
Engage your upper back and pull the barbell upward toward the underside of the bench by driving your elbows back.
Squeeze your shoulder blades together at the top of the movement for a brief second.
Lower the barbell back down in a slow and controlled manner until your arms are fully extended again.
Barbell Lying Row FAQs
What muscles does the Barbell Lying Row work?
The Barbell Lying Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Barbell Lying Row?
Barbell, exercise bench and weight plates.
Is the Barbell Lying Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Lying Row go on?
It belongs on pull day in a push/pull/legs routine.
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