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Shoulders · Barbell
Barbell Lying Row
Barbell Lying Row is a beginner compound strength exercise that works the delts (shoulders), with the biceps and middle back assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Middle Back · Latissimus Dorsi, Teres Major
How to do Barbell Lying Row
- 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.
Form tips
- Keep your back flat and avoid rounding your shoulders or lower back.
- Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
- Use a weight that allows for proper form and control throughout the exercise to prevent injury.
Barbell Lying Row alternatives
More delts exercises
Barbell Lying Row FAQ
What muscles does Barbell Lying Row work?
Barbell Lying Row mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The biceps and middle back work as secondary muscles.
What equipment do you need for Barbell Lying Row?
You need a barbell.
How many sets and reps of Barbell Lying Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Lying Row good for beginners?
Yes. Barbell Lying Row is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Barbell Lying Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Lying Row?
Other exercises for the delts include Dumbbell Armpit Row, Kettlebell Upright Row, Upright Row Dumbbell and Cable Upright Row With Ez Bar.
For developers
Use Barbell Lying Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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