Back · Barbell
Barbell Lying Row on Rack
How to do the barbell lying row on rack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a barbell in a rack at arm's length above a flat bench positioned underneath. Lie face up on the bench, reach up, and grip the bar with an overhand grip slightly wider than your shoulders. Pull the bar down to your chest by driving your elbows back, then press it back to the pins under control.
- 1Drive your elbows down and back, feeling your lats and mid-back pull the
- 2bar to your chest
- 3Squeeze your shoulder blades together at the top of each rep
- 4Keep your chest braced and the bar path straight up and down
Common mistakes
- Do not lift your hips or arch off the bench to cheat the bar up
- Avoid pulling with your arms only; lead with the elbows
- Do not let the bar slam into the pins on the way down
Muscles worked
The barbell lying row on rack mainly works the lats, mid traps, and rear delts, with the biceps, forearms, upper traps, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsMinor
Kovo programs the barbell lying row on rack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.