Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
BeginnerCompoundBarbell
Cambered Bar Lying Row
Upper Back · Back
3
sets
8–10
reps
1m 30s
Rest time
~12
Calories / set
Instructions
- 1
Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
- 2
Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3
With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
- 4
Pull the barbell towards your chest, squeezing your shoulder blades together.
- 5
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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