Row - Lying (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions, ensuring proper form throughout.
7. 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.