Lying High Bench Barbell Row

How to do it

1. Lie face down on a tall flat bench, holding a barbell with a shoulder-width grip. Your upper chest should be over the end of the bench and the barbell hanging beneath you with the arms extended and perpendicular to the floor. This will be your starting position.
2. Row the bar up toward the bench, driving your elbows back toward your hips, and exhale. Hold at the top of the movement for a second.
3. As you inhale, slowly lower the bar back to a full hang. Keep your body on the bench and avoid any swinging.
4. Repeat for the recommended amount of repetitions.