Dumbbell Lying Wide Grip Row on Rack
Description
The dumbbell lying wide grip row on rack is a chest supported row variation with a wide grip. The lifter lies face down on a bench set high enough to clear the dumbbells and rows them up wide with elbows flared. The wide grip targets the upper back hard.
Muscle Group
Equipment Required
Dumbbell Lying Wide Grip Row on Rack Instructions
- Set a flat bench on a power rack at a height that lets the dumbbells clear the floor.
- Pick up two dumbbells and lie face down on the bench.
- Hold the dumbbells with a wide grip and palms facing the floor.
- Brace your core and pinch the shoulder blades.
- Pull the dumbbells up wide with elbows flared out.
- Drive the elbows back at shoulder height.
- Squeeze the upper back hard at the top.
- Lower the dumbbells back down with control.
Dumbbell Lying Wide Grip Row on Rack Form & Visual
Dumbbell Lying Wide Grip Row on Rack Benefits
- Strong upper back builder
- No lower back strain
- Trains the rear delts
- Builds back thickness
- Useful back move
- Wide grip targets the rhomboids
Dumbbell Lying Wide Grip Row on Rack Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius
- Latissimus dorsi
Dumbbell Lying Wide Grip Row on Rack Variations & Alternatives
- Chest Supported Row
- Bent Over Row
- T-Bar Row
- Seal Row
