Dumbbell Lying Row On Rack
Description
The dumbbell lying row on rack is performed lying on your back under a rack or bench with dumbbells in each hand. By rowing the dumbbells up with elbows wide while lying down, you train the back from a unique angle that emphasizes the rear delts and rhomboids.
Muscle Group
Equipment Required
Dumbbell Lying Row On Rack Instructions
- Lie on your back on the floor with dumbbells in each hand at chest level.
- Position yourself under a rack or bench with the dumbbells alongside your body.
- Plant your feet flat with knees bent.
- Brace your core and press your back to the floor.
- Row the dumbbells up by driving your elbows out to the sides.
- Continue pulling until your elbows reach the floor.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back to chest level with control.
Dumbbell Lying Row On Rack Form & Visual
Dumbbell Lying Row On Rack Benefits
- Unique back rowing angle
- Hits rear delts and rhomboids
- Lying position eliminates lower back stress
- Builds posterior shoulder strength
- Useful variation for back balance
- Strong upper back engagement
Dumbbell Lying Row On Rack Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
- Latissimus dorsi
- Biceps brachii
Dumbbell Lying Row On Rack Variations & Alternatives
- Bent Over Row
- Reverse Fly
- Inverted Row
- Face Pull
