Row - Lying, Reverse (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 flat bench with your chest supported and your feet firmly on the ground.
   • Hold a barbell with a close grip (hands closer than shoulder-width apart) using an underhand grip.
2. Step 2Position Your Body
   • Ensure your body is aligned and your head is in a neutral position, looking down.
   • Engage your core to stabilize your body and prevent any excessive movement during the exercise.
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 4Hold the Position
   • At the top of the movement, pause briefly and squeeze your back muscles.
   • Ensure that your shoulder blades are retracted and your chest is lifted.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to the starting position, fully extending your arms.
   • Maintain control of the barbell as you lower it to avoid any sudden movements.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions, ensuring to maintain proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the barbell down on the floor or a rack.
   • Take a moment to stretch and relax your muscles after the exercise.