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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Upper back Biceps
- Equipment
- Barbell
Barbell Lying Row
3 steps Updated 29/08/2026
Barbell Lying Row is a free weights exercise targeting Shoulders (Posterior Deltoids), Upper Back (Trapezius, Rhomboids) using Barbell.
Step by step
How to perform it
- Lie face down on a flat bench, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Your chest should be supported by the bench, and your feet should be firmly on the floor.
- Let the barbell hang directly below you with your arms fully extended. Pull the barbell towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Barbell Lying Row
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