Barbell Lying Row On Rack
Description
The barbell lying row on rack is performed with a barbell set in a power rack at hip height. Lying underneath the bar with your body angled, you row your chest up to the bar. The inverted row is a strong horizontal pulling pattern that builds back thickness without weights.
Muscle Group
Equipment Required
Barbell Lying Row On Rack Instructions
- Set a barbell in a power rack at hip height.
- Lie on your back under the bar.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Position your feet so your body angles up toward the bar.
- Brace your core and pull your shoulders back.
- Pull your chest up to the bar by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower yourself back down with control to a full hang.
Barbell Lying Row On Rack Form & Visual
Barbell Lying Row On Rack Benefits
- Bodyweight back exercise
- Easy to scale by changing body angle
- Builds back thickness
- Strong rhomboid and lat engagement
- No equipment beyond a bar and rack
- Develops total body tension
Barbell Lying Row On Rack Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
- Posterior deltoid
Barbell Lying Row On Rack Variations & Alternatives
- Inverted Row
- Barbell Bent Over Row
- TRX Row
- Bodyweight Row
