Back Lying Row Exercise

The back lying row exercise is a great way to strengthen the muscles in your upper back, shoulders, and arms. This exercise can be done with a barbell or dumbbells, making it a versatile exercise that can be performed in a gym or at home. In this article, we’ll explain how to perform the back lying row exercise with proper form and technique.

Equipment Needed:

  • Barbell or dumbbells
  • Bench

Muscles worked:

  • Upper back (trapezius and rhomboids)
  • Shoulders (deltoids)
  • Arms (biceps and forearms)

How to Perform the Back Lying Row Exercise:

  1. Lie face down on a bench with your chest and stomach touching the bench. Your feet should be on the floor with your knees slightly bent.
  2. Grasp the barbell or dumbbells with an overhand grip that is slightly wider than shoulder-width apart. Your arms should be fully extended and hanging straight down towards the floor.
  3. Slowly lift the barbell or dumbbells towards your chest, keeping your elbows close to your body. Your upper arms should be parallel to the floor at the top of the movement.
  4. Hold the contraction for a second and then slowly lower the weight back down to the starting position.
  5. Repeat for the desired number of repetitions.

Tips for Proper Form:

  • Keep your head in a neutral position throughout the movement to avoid straining your neck.
  • Keep your shoulders down and back to engage the muscles in your upper back.
  • Keep your elbows close to your body to target the muscles in your upper back.
  • Breathe out as you lift the weight and breathe in as you lower the weight.
  • Start with a lighter weight and focus on proper form before increasing the weight.
  • Do not arch your back or use momentum to lift the weight.


  • Underhand grip: Instead of an overhand grip, you can use an underhand grip to target your biceps more.
  • Alternating arms: You can perform the exercise with one arm at a time to isolate each side of your back.
  • T-bar row: This exercise can also be performed with a T-bar row machine or a seated cable row machine.