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Dumbbell Lying Wide-Grip Row on Rack

Dumbbell Lying Wide-Grip Row on Rack

The Dumbbell Lying Wide-Grip Row on Rack is a powerful exercise that targets the back muscles, specifically the latissimus dorsi or commonly known as the lats. This compound movement also engages the muscles in the shoulders, biceps, and forearms. By using dumbbells and a rack, this exercise allows you to isolate and strengthen your back muscles in a controlled and safe manner. The wide-grip position challenges your lats and helps develop a broader and more defined back. Since this exercise is performed lying down, it reduces the stress on your lower back, making it suitable for individuals who may have back issues or prefer a safer alternative to traditional bent-over rows. By lying on a flat bench or adjustable bench on an incline, you can adjust the difficulty level of the exercise. Additionally, using dumbbells allows for a greater range of motion and helps to improve muscular balance by using both arms independently. The Dumbbell Lying Wide-Grip Row on Rack is an excellent exercise for anyone looking to build a strong and well-rounded back. Incorporating this movement into your workout routine can help improve posture, increase upper body strength, and enhance overall athletic performance. Remember to start with a weight that challenges you but still allows you to maintain proper form throughout the exercise.


  • Start by setting an adjustable bench to a 45-degree incline.
  • Place two dumbbells on the floor in front of the bench.
  • Lie facedown on the bench with your chest and stomach against the angled surface.
  • Grab the dumbbells with an overhand grip (palms facing down).
  • Pull your shoulder blades together and squeeze them at the same time.
  • While keeping your torso stationary, lift the dumbbells to your sides, keeping your elbows slightly bent.
  • Continue to lift the dumbbells until you reach your armpits, and squeeze your shoulder blades together at the top of the movement.
  • Slowly lower the dumbbells back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.
  • Remember to maintain a neutral spine throughout the exercise and engage your core for stability.

Tips & Tricks

  • Keep your back straight and shoulders relaxed throughout the exercise.
  • Engage your core by pulling your belly button towards your spine.
  • Squeeze your shoulder blades together at the top of the movement for maximum back activation.
  • Start with a lighter weight to focus on proper form before increasing the resistance.
  • Exhale as you pull the dumbbells up towards your chest and inhale as you lower them down.
  • Maintain a controlled and slow tempo to ensure muscle engagement and minimize momentum.
  • Avoid using excessive momentum or swinging the weights to prevent strain on your back.
  • Ensure that you are using a weight that challenges you while still allowing you to maintain proper form.
  • Don't allow your elbows to flare out to the sides during the movement; keep them close to your body.
  • Take breaks as needed to avoid overexertion and listen to your body.


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