Variations of Dumbbell Lying Wide Grip Row on Rack
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.
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.
Save Dumbbell Lying Wide Grip Row on Rack to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
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.
In the Ellim app, Dumbbell Lying Wide Grip 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 wide grip row on rack?
Get Ellim — FreeFrequently Asked Questions
Is Dumbbell Lying Wide Grip Row on Rack good for beginners?
What equipment do I need for Dumbbell Lying Wide Grip Row on Rack?
What are the best tips for Dumbbell Lying Wide Grip Row on Rack?
What are common mistakes when doing Dumbbell Lying Wide Grip Row on Rack?
Related Exercises
Dumbbell Single Arm Bent Over Row
Strengthen your back and biceps with the single-arm bent-over dumbbell row. This exercise builds unilateral strength and improves posture.
Dumbbell Bent Over Row with Chest Support
Strengthen your back muscles with the dumbbell bent-over row with chest support. This exercise builds a strong, stable back while minimizing lower back
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
Strengthen your entire back, including lats and rhomboids, with the Dumbbell Bent-Over Row.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Dumbbell Lying Wide Grip Row on Rack.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free