Dumbbell Lying Wide Grip Row on Rack
Sculpt a wider, stronger back with the Dumbbell Lying Wide Grip Row on Rack. This exercise targets your lats and upper back for improved posture and
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Wide Grip Row on Rack
Barbell Lying Close Grip Overhand Row on Rack
Back · Barbell
Barbell Lying Close Grip Underhand Row on Rack
Back · Barbell
Dumbbell Lying Row on Rack
Back · Dumbbell
Dumbbell Lying Close Grip Parallel Row on Rack
Back · Dumbbell
Description
A strength training exercise targeting the back muscles. The individual lies face down on a bench, holding a dumbbell in each hand with a wide grip, and pulls the weights up towards their chest.
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How to do Dumbbell Lying Wide Grip Row on Rack
- 01Setup
Position yourself face down on a flat bench or rack, allowing your chest to rest comfortably. Ensure the bench height allows the dumbbells to hang freely without touching the floor.
- 02Setup
Grab a dumbbell in each hand with an overhand, wide grip, slightly wider than shoulder-width, allowing your arms to hang straight down. Keep your feet firmly planted on the floor for stability.
- 03
Initiate the movement by pulling the dumbbells upwards towards your lower chest/upper abdomen, squeezing your shoulder blades together. Keep your elbows flared out wide throughout the pull.
- 04
Pause briefly at the top, focusing on the contraction in your lats and upper back.
- 05
Slowly and with control, lower the dumbbells back to the starting position, fully extending your arms and feeling a stretch in your lats. Exhale as you pull, inhale as you lower.
Tips
- Focus on driving your elbows towards the ceiling and squeezing your shoulder blades together to maximize lat and upper back engagement.
- Maintain a stable torso throughout the movement; avoid rocking or using momentum to lift the weights.
- Ensure your grip is strong but not overly tight, allowing you to focus on pulling with your back muscles rather than just your arms.
- Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve mind-muscle connection.
Common mistakes
- Using excessive momentum or rocking the body to lift the weight reduces the target muscle engagement; instead, use a controlled, deliberate pull, focusing on squeezing the back muscles.
- Allowing the elbows to tuck in too close to the body shifts focus away from the lats and upper back; ensure your elbows flare out wide to maintain the wide grip row's intended muscle activation.
- Not fully extending the arms at the bottom limits the range of motion and muscle stretch; fully extend your arms to get a complete stretch in the lats before initiating the next pull.
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Get Ellim — FreeQuestions
Is Dumbbell Lying Wide Grip Row on Rack good for beginners?
Dumbbell Lying Wide Grip 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 Wide Grip Row on Rack?
You need Dumbbell to perform Dumbbell Lying Wide Grip 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 Wide Grip Row on Rack?
Focus on driving your elbows towards the ceiling and squeezing your shoulder blades together to maximize lat and upper back engagement. Maintain a stable torso throughout the movement; avoid rocking or using momentum to lift the weights. Ensure your grip is strong but not overly tight, allowing you to focus on pulling with your back muscles rather than just your arms. Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve mind-muscle connection.
What are common mistakes when doing Dumbbell Lying Wide Grip Row on Rack?
Using excessive momentum or rocking the body to lift the weight reduces the target muscle engagement; instead, use a controlled, deliberate pull, focusing on squeezing the back muscles. Allowing the elbows to tuck in too close to the body shifts focus away from the lats and upper back; ensure your elbows flare out wide to maintain the wide grip row's intended muscle activation. Not fully extending the arms at the bottom limits the range of motion and muscle stretch; fully extend your arms to get a complete stretch in the lats before initiating the next pull.
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Free · iPhone only · Available on the App Store