Barbell Lying Row on Rack

A horizontal pull that removes lower back strain. It targets the lats and rhomboids, allowing for a strict pulling motion and peak contraction.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Set a bar in a rack at waist height. Lie on a bench underneath the bar. Grip the bar with a pronated grip.

Instructions

1. Pull your chest toward the bar.
2. Squeeze your shoulder blades together at the top.
3. Lower back down slowly to full extension.
4. Maintain a rigid body line.
5. Focus on the mid-back contraction.

Common Mistakes

1. Sagging the hips.
2. Shrugging the shoulders.
3. Pulling with the wrists.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.