Dumbbell Lying Close Grip Parallel Row on Rack
Description
The dumbbell lying close grip parallel row on rack is a body row variation using dumbbells set on a rack ledge. The close parallel grip targets the mid back while bodyweight provides the load.
Muscle Group
Equipment Required
Dumbbell Lying Close Grip Parallel Row on Rack Instructions
- Set two dumbbells on the floor or low platform within reach.
- Lie face up on a flat surface with feet planted.
- Reach up and grip the dumbbells with a close neutral grip.
- Lift your hips so the body forms a straight line.
- Brace the core and squeeze the glutes to lock in position.
- Pull the chest up to the dumbbells by driving the elbows back.
- Squeeze the shoulder blades at the top of the row.
- Lower yourself slowly to full arm extension and repeat.
Dumbbell Lying Close Grip Parallel Row on Rack Form & Visual
Dumbbell Lying Close Grip Parallel Row on Rack Benefits
- Builds back thickness through close neutral grip rowing.
- Engages the biceps and forearms strongly.
- No spinal loading like with bent over rows.
- Easy to scale by adjusting body angle.
- Develops grip strength holding the dumbbells.
- Adds variety to standard inverted row patterns.
Dumbbell Lying Close Grip Parallel Row on Rack Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Dumbbell Lying Close Grip Parallel Row on Rack Variations & Alternatives
- Inverted Row
- Dumbbell Row
- Suspension Trainer Row
- Bodyweight Row Underhand
- Dumbbell Lying Wide Grip Row on Rack
- Dumbbell Lying Row On Rack
- Barbell Lying Close Grip Underhand Row on Rack
- Barbell Lying Close Grip Overhand Row on Rack
