Barbell Lying Row on Rack
Gym Exercise Card
Equipment
The barbell lying row on rack primarily targets the back muscles. It involves pulling a barbell while lying face down on an elevated platform or bench. This exercise is excellent for building back thickness and improving overall upper body strength.
How to do it
- Lie face down on a bench, placing your chest near the edge.
- Grip the barbell with both hands, shoulder-width apart.
- Pull the barbell up towards your chest, keeping elbows close to your body.
- Pause briefly at the top, focusing on squeezing your shoulder blades together.
- Lower the barbell back down with control.
Muscles worked
Primary Rhomboids Trapezius Middle Fibers
Secondary Biceps Brachii Deltoid Posterior Latissimus Dorsi
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