Barbell Lying Row on Rack
Expert Advice
Keep your core tight and back flat on the bench to prevent arching and to maintain proper alignment during the exercise.
How-to-do Steps
- Lie face down on a flat bench set inside a squat rack, with the barbell positioned below you.
- Grasp the barbell with a pronated grip (palms facing down) slightly wider than shoulder-width.
- Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
- Lower the barbell with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Lying Row on Rack primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Lying Row on Rack work?
Barbell Lying Row on Rack primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Lying Row on Rack?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Lying Row on Rack suitable for beginners?
Barbell Lying Row on Rack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
