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Last updated February 2, 2026
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latslower backteres majortrapezius
Row - Lying (Barbell)
Lie face down on a high bench. Row a barbell from the floor up to the underside of the bench.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellraised platform/box
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face down on a bench with your chest supported and feet flat on the ground.
- Hold a barbell with a close grip, palms facing towards you, and let it hang straight down.
- Step 2Position Your Body
- Ensure your body is aligned and your head is in a neutral position, looking down.
- Engage your core and keep your legs straight or slightly bent for stability.
- Step 3Lift the Bar
- Pull the barbell towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body throughout the movement.
- Step 4Pause at the Top
- Hold the barbell close to your body for a moment at the top of the movement.
- Focus on squeezing your back muscles during this pause.
- Step 5Lower the Bar
- Slowly lower the barbell back to the starting position with your arms fully extended.
- Maintain control of the barbell and avoid letting it drop quickly.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions, ensuring proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully place the barbell back on the ground.
- Sit up from the bench and take a moment to recover before moving on.