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.
How to Do Dumbbell Lying Wide Grip Row on Rack
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Pause briefly at the top, focusing on the contraction in your lats and upper back.
- 5
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.
Variations
Barbell Lying Close Grip Overhand Row on Rack
Strengthen your upper back and lats with the Barbell Lying Close Grip Overhand Row. This exercise targets back thickness and muscle development.
Barbell Lying Close Grip Underhand Row on Rack
Perform the Barbell Lying Close Grip Underhand Row to build a strong, thick back and powerful biceps.
Dumbbell Lying Row on Rack
Target your upper back, lats, and rhomboids with the Dumbbell Lying Row. This effective exercise strengthens your posture and builds muscle safely.
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.
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Dumbbell Bent Over Row with Chest Support
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Dumbbell Bent Over Row against Wall
Strengthen your back and biceps with the Dumbbell Bent Over Row against a wall. This variation uses wall support to stabilize your lower body, allowing
Dumbbell Bent over Row
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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