Barbell Lying Row on Rack exercise animation (Männlich)

Barbell Lying Row on Rack

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Barbell
Körperregion
Back
Typ
Strength

The barbell lying row on rack is a chest-supported back exercise where you lie face-down on a bench set inside a rack and row the barbell up to the bench. With your torso braced against the bench, it isolates the lats, teres major and minor, the lower and middle traps, and the rear delts while removing lower-back strain and momentum. It's ideal for building back thickness with strict, controlled pulling.

Barbell Lying Row on Rack: So führst du sie aus

  1. 1Set a flat bench inside the rack, elevated so the loaded barbell can hang at full arm's length below it. Position the bar on the floor or low safeties directly beneath the bench.
  2. 2Lie face-down on the bench with your chest supported and your head past the front edge, so your arms can reach straight down to the bar.
  3. 3Reach down and grip the barbell slightly wider than shoulder-width with an overhand grip, arms fully extended toward the floor.
  4. 4Brace your core, set your shoulder blades, and let the bar hang to feel a full stretch through your lats.
  5. 5Pull the bar up toward the underside of the bench by driving your elbows back, leading with your back rather than your arms.
  6. 6Squeeze your shoulder blades together at the top, keeping your chest pinned to the bench and your neck neutral.
  7. 7Lower the bar under control until your arms are fully extended again, keeping tension on the lats throughout.
  8. 8Complete your reps, then lower the bar to the safeties or floor and release it safely.

Technik-Tipps

  • Lead each rep with your elbows, not your hands, to keep the lats and mid-back doing the work instead of the biceps.
  • Keep your chest glued to the bench the whole set so the support does its job and your lower back stays out of it.
  • Pause briefly at the top with the shoulder blades retracted to maximize contraction in the traps and rhomboid region.
  • Keep your neck neutral by looking down at the floor rather than craning it up.
  • Use a weight you can control through a full range; set the bar on low safeties so you can bail out safely between sets.

Häufige Fehler

  • Yanking the bar with momentum, which shifts work off the back muscles and risks straining the shoulders.
  • Lifting your chest off the bench to heave the weight up, which defeats the chest-supported setup and loads the lower back.
  • Pulling with the arms and shrugging instead of driving the elbows back, which turns it into a biceps-and-trap exercise.
  • Using a short range of motion that never lets the bar fully hang, robbing the lats of their stretch and the rep of tension.
  • Craning the neck up to look forward, which strains the cervical spine over a set.

Häufig gestellte Fragen

What muscles does the barbell lying row on rack work?

It targets the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the rear deltoids, brachialis, and brachioradialis assisting the pull.

Why use a lying row instead of a bent-over row?

Lying face-down on the bench supports your torso, removing lower-back fatigue and momentum. That forces stricter form, so the lats and mid-back muscles do the work in a more isolated way.

How do I set up the bench and bar in the rack?

Place a flat bench inside the rack, raised high enough that the loaded barbell can hang at full arm's length beneath it. Rest the bar on low safeties or the floor so you can reach down to it from the bench.

How many sets and reps should I do?

For back thickness, 3–4 sets of 8–12 controlled reps works well. Prioritize a full stretch at the bottom and a hard squeeze at the top over piling on weight.

Should I feel this in my back or my arms?

You should feel it mainly in your lats and mid-back. If your biceps take over, lead with your elbows and slow the tempo so the back muscles drive the pull.

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