Instructions:
- 1Lie prone on the bench with your chest at the edge
- 2Grasp the barbell with an overhand grip
- 3Pull the barbell up towards your chest
- 4Pause for a moment and then slowly lower the bar back down
- 5Repeat for the desired number of reps
Tips:
- Keep your body stable on the bench
- Try not to jerk or use momentum to lift the weight
- Visualize your back muscles pulling the weight
- Keep a slight bend in your elbows throughout the exercise
Barbell Lying Row on Rack: A Comprehensive Guide
The Barbell Lying Row on Rack is an effective exercise designed to target a variety of muscles in the back, including the Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, and both lower and middle fibers of the Trapezius. This exercise is particularly beneficial for those looking to enhance their back strength and stability, making it a popular choice among fitness enthusiasts.
How to Barbell Row Properly
To perform the Barbell Lying Row on Rack correctly, follow these steps:
- Set Up: Begin by securing a barbell on a rack at about waist height. Lie down on your stomach on a bench positioned in front of the bar.
- Grip: Grip the barbell with your hands slightly wider than shoulder-width apart.
- Body Position: Keep your feet firmly planted on the ground and engage your core for stability.
- Pull: As you exhale, pull the barbell toward your lower rib cage, squeezing your shoulder blades together.
- Lower: Inhale and slowly lower the bar back to the starting position, maintaining control throughout the movement.
Breathing Techniques
Proper breathing is crucial when performing the Barbell Lying Row. Exhale as you pull the barbell towards you and inhale as you lower it back down. This technique helps maintain intra-abdominal pressure and stabilizes the spine.
Common Concerns
Some individuals may wonder, is the upright barbell row bad? While the upright row can lead to shoulder impingement for some, the lying variation tends to be safer as it minimizes strain on the shoulder joints. However, always listen to your body and consult with a fitness professional if you have any pre-existing conditions.
Conclusion
The Barbell Lying Row on Rack is a fantastic addition to any back workout routine. By following the correct form and breathing techniques, you can effectively strengthen your back muscles while reducing the risk of injury. Happy lifting!