Row On Rack - Lying, Wide-Grip (Dumbbell)

Step-by-step instructions

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

1. Step 1Setup
   • Lie face down on a flat bench with your chest supported and your feet firmly on the ground.
   • Hold a dumbbell in each hand with a wide grip, allowing your arms to hang straight down.
2. Step 2Position Your Body
   • Ensure your head is in a neutral position, looking down at the floor.
   • Engage your core to stabilize your body and keep your back straight throughout the movement.
3. Step 3Start the Row
   • With your palms facing each other, pull the dumbbells up towards your chest by bending your elbows.
   • Keep your elbows wide and aim to squeeze your shoulder blades together at the top of the movement.
4. Step 4Hold the Position
   • Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
   • Make sure to keep your elbows above your wrists and maintain a wide grip.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position, fully extending your arms.
   • Maintain control throughout the movement to avoid swinging or using momentum.
6. Step 6Repeat
   • Repeat the row for the desired number of repetitions, ensuring to maintain proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the dumbbells back on the floor or the rack.
   • Take a moment to stretch your back and shoulders to cool down.