Barbell Lying Row

Lie face down on an elevated flat bench with your chest and stomach fully supported, letting your arms hang down toward the floor.

Grip the barbell placed underneath you with a comfortable overhand grip, keeping your arms fully extended.

Engage your upper back and pull the barbell upward toward the underside of the bench by driving your elbows back.

Squeeze your shoulder blades together at the top of the movement for a brief second.

Lower the barbell back down in a slow and controlled manner until your arms are fully extended again.