Videos
Instructions
- Place a barbell under a flat bench and lie face down with your chest supported.
- Grip the barbell with a pronated grip, hands shoulder-width apart.
- Pull the barbell towards your lower chest, keeping elbows close to your body.
- Squeeze your shoulder blades together at the top.
- Lower the barbell back to the starting position with control.
Technical Tips
- Keep your core engaged to maintain a stable torso.
- Avoid using momentum; pull with controlled strength.
- Keep your head in a neutral position throughout the movement.
Breathing Tips
- Inhale as you lower the barbell.
- Exhale as you pull the barbell towards your chest.
Medical restrictions
- Shoulder impingement
- Lower back injury
- Severe elbow tendinitis
What is the main benefit of lying barbell rows compared to bent-over rows?
The main benefit of lying barbell rows compared to bent-over rows is that they reduce lower back strain by providing chest support while still effectively targeting the back muscles for strength and hypertrophy.
Can I replace bent-over rows with lying barbell rows for back workouts?
Yes, you can replace bent-over rows with lying barbell rows, especially if you have lower back issues, as they provide similar back muscle activation without stressing the lumbar region.
Should I keep my elbows close or flared during lying barbell rows?
You should keep your elbows close to your body during lying barbell rows to maximise lat engagement and minimise shoulder strain.
The Lying Barbell Row, also known as the Chest Supported Barbell Row, is a powerful back-strengthening exercise performed with your chest supported on a flat bench. This variation minimises lower back strain by removing the need to stabilise the torso actively, making it ideal for lifters with lower back sensitivities while still maximising back development. The exercise focuses on building mid-back thickness and enhancing postural strength, crucial for overall pulling performance and spinal health. It is widely used in bodybuilding and strength training programmes to isolate the back muscles more effectively than unsupported bent-over rows. By maintaining strict form with controlled movement, the Lying Barbell Row efficiently targets the lats, rhomboids, rear deltoids and biceps, providing balanced development across the upper posterior chain. Incorporating this exercise into your routine can help improve posture, pulling strength, and muscle hypertrophy safely and effectively.