Dumbbell Lying Wide-Grip Row On Rack
Dumbbell Lying Wide-Grip Row On Rack Exercise Description
The Dumbbell Lying Wide‑Grip Row on Rack is a chest‑supported horizontal pulling exercise performed prone on a bench set across a power rack. Supporting the torso on the bench minimizes lumbar involvement while allowing a long, controlled range of motion. Primary muscles include the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids, with assistance from the elbow flexors and forearm flexors. The “wide‑grip” aspect refers to a wider elbow path (about 30–45 degrees from the torso), which emphasizes the upper‑back musculature and scapular retraction. Key technique priorities are a neutral spine, steady scapular movement (retract and depress as you pull; allow controlled protraction on the way down), and smooth tempo without momentum. Because dumbbells are used, hand spacing is fixed by the implements; create the “width” by your arm path, not by reaching outward with the wrists.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Flexor Digitorum Superficialis, Infraspinatus, Multifidus, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Lying Wide-Grip Row On Rack Exercise
‘- Set a flat bench securely across rack pins so the dumbbells can hang freely beneath it without touching the floor.
– Place dumbbells under the bench; lie prone with chest and hips supported, feet planted for light stability, neck neutral.
– Grasp the dumbbells with neutral or slight pronated grip; wrists straight and aligned with forearms.
– Let arms hang straight under the shoulders; brace the trunk and lightly pull the ribcage down to the pad.
– Set the shoulders: draw the shoulder blades back and slightly down before initiating the pull.
– Row the dumbbells toward the lower chest/upper ribs, guiding elbows out about 30–45 degrees from the torso.
– Keep forearms roughly vertical; avoid shrugging or flaring elbows to shoulder height.
– Briefly pause with the scapulae retracted; do not bounce the weights against the bench.
– Lower slowly until elbows extend and the shoulder blades protract under control, maintaining chest contact with the pad.
– Breathe steadily—exhale as you pull, inhale as you lower—while keeping movement smooth and controlled.
Dumbbell Lying Wide-Grip Row On Rack Tips
‘- Set the bench height so the dumbbells can hang freely under it without touching the floor.
– Lie with chest and hips fully supported on the bench, feet lightly planted, and neck in a neutral position.
– Let your arms hang straight down under your shoulders before you begin each rep.
– Use a neutral or slightly pronated grip and keep your wrists straight in line with your forearms.
– Lightly brace your trunk and gently pull your ribcage down into the pad to stay stable.
– Before pulling, draw your shoulder blades back and slightly down to set the shoulders.
– Create the “wide‑grip” by guiding your elbows out about 30–45° from your torso, not by reaching outward with your wrists.
– Keep your forearms roughly vertical as you row and avoid shrugging or flaring your elbows up to shoulder height.
– Briefly pause at the top with your shoulder blades retracted, and avoid bouncing the dumbbells against the bench.
– Lower the weights slowly, allowing controlled shoulder blade protraction, while keeping your chest in contact with the pad and your breathing smooth (exhale on the pull, inhale on the way down).
Dumbbell Lying Wide-Grip Row On Rack Beginner Introduction
The Dumbbell Lying Wide‑Grip Row on Rack is a face‑down dumbbell row variation performed with the chest resting on a flat bench set inside a rack. With the torso supported, the movement emphasizes a horizontal pulling pattern while dialing down the workload on the lower back. The arms hang freely beneath the bench, creating a long, smooth pull that targets the lats, traps, upper back, rear shoulders, biceps, and forearms. Because the elbows travel slightly away from the ribs rather than hugging tightly against the body, the upper back and shoulder‑blade movement take center stage.
During each repetition, the shoulder blades glide back and down as the weights travel toward the torso, then move forward again in a controlled way as the arms straighten. The spine remains in its natural curve against the bench pad, with light support from the legs for balance. The dumbbells set the hand spacing, while the elbow path creates the “wide” sensation through the back. Steady breathing and an unhurried tempo highlight control, precision, and tension throughout the pull and return.