Parallel Row On Rack - Lying, Close-Grip (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a flat bench and set it at a low angle or use a rack that allows you to lie down comfortably.
   • Grab a pair of dumbbells and sit on the bench, placing the dumbbells on the floor beside you.
2. Step 2Position Your Body
   • Lie down on the bench with your chest flat against it, ensuring your feet are firmly planted on the ground.
   • Keep your head in a neutral position and your core engaged to maintain stability.
3. Step 3Grab the Dumbbells
   • Reach down and grab the dumbbells with a close grip, palms facing each other.
   • Lift the dumbbells off the floor and hold them at arm's length directly beneath your shoulders.
4. Step 4Begin the Row
   • Bend your elbows and pull the dumbbells towards your torso, keeping your elbows close to your body.
   • Focus on squeezing your shoulder blades together as you lift the weights.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position with your arms fully extended.
   • Maintain control throughout the movement to avoid swinging the weights.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form with each row.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the dumbbells back on the floor.
   • Sit up slowly and take a moment to catch your breath before moving on to your next exercise.