Dumbbell Lying Close Grip Parallel Row on Rack
Target your upper back, lats, and biceps with the Dumbbell Lying Close Grip Parallel Row on Rack. Build pulling strength and improve posture effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Close Grip Parallel Row on Rack
Description
A lying row exercise using dumbbells and a rack, targeting the upper back and arms
Save Dumbbell Lying Close Grip Parallel Row on Rack to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Lying Close Grip Parallel Row on Rack
- 01Setup
Lie prone (face down) on a flat bench positioned inside a power rack, allowing your arms to hang straight down. Ensure the bench height allows you to pick up dumbbells from the floor without excessive strain.
- 02Setup
Grab two dumbbells with a neutral grip (palms facing each other), ensuring your hands are directly under your shoulders and your chest is at the edge of the bench.
- 03Setup
Brace your core and ensure your body is stable on the bench, with your feet either firmly on the floor or elevated for extra stability.
- 04
Initiate the pull by squeezing your shoulder blades together and driving your elbows straight up towards the ceiling, pulling the dumbbells towards your lower chest or upper abdomen.
- 05
Continue pulling until your elbows are fully flexed and the dumbbells are close to your torso, feeling a strong contraction in your lats and upper back.
- 06
Slowly and with control, lower the dumbbells back to the starting position, fully extending your arms and allowing your shoulder blades to protract slightly at the bottom while inhaling.
Tips
- Maintain a neutral spine throughout the movement by keeping your gaze directed towards the floor, avoiding any neck hyperextension.
- Focus on driving your elbows up and back, rather than simply lifting the weight with your biceps, to maximize back muscle engagement.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to enhance muscle time under tension and growth.
- Keep your elbows tucked close to your body to emphasize the close grip and target the lats effectively.
Common mistakes
- Using momentum to lift the weights reduces muscle engagement; instead, use a controlled, deliberate pull to isolate the back muscles.
- Flaring elbows out wide diminishes lat activation; keep your elbows tucked tight to your sides to ensure proper close-grip targeting.
- Shrugging your shoulders excessively shifts tension to your traps; focus on depressing your shoulder blades and pulling with your lats.
In the Ellim app, Dumbbell Lying Close Grip Parallel Row on Rack unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell lying close grip parallel row on rack?
Get Ellim — FreeQuestions
Is Dumbbell Lying Close Grip Parallel Row on Rack good for beginners?
Dumbbell Lying Close Grip Parallel Row on Rack is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Close Grip Parallel Row on Rack?
You need Dumbbell to perform Dumbbell Lying Close Grip Parallel Row on Rack. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Close Grip Parallel Row on Rack?
Maintain a neutral spine throughout the movement by keeping your gaze directed towards the floor, avoiding any neck hyperextension. Focus on driving your elbows up and back, rather than simply lifting the weight with your biceps, to maximize back muscle engagement. Control both the eccentric (lowering) and concentric (lifting) phases of the movement to enhance muscle time under tension and growth. Keep your elbows tucked close to your body to emphasize the close grip and target the lats effectively.
What are common mistakes when doing Dumbbell Lying Close Grip Parallel Row on Rack?
Using momentum to lift the weights reduces muscle engagement; instead, use a controlled, deliberate pull to isolate the back muscles. Flaring elbows out wide diminishes lat activation; keep your elbows tucked tight to your sides to ensure proper close-grip targeting. Shrugging your shoulders excessively shifts tension to your traps; focus on depressing your shoulder blades and pulling with your lats.
Related exercises
Dumbbell Single Arm Bent Over Row
Back · Dumbbell
Dumbbell Head Supported Row
Back · Dumbbell
Dumbbell Bent Over Row against Wall
Back · Dumbbell
Dumbbell Bent over Row
Back · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Dumbbell Lying Close Grip Parallel Row on Rack.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store