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Last updated February 2, 2026
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Row On Rack - Lying, Wide-Grip (Dumbbell)
Lie face down on a bench. Pull the dumbbells wide and high, squeezing your shoulder blades together. Imagine pinching a pencil between your shoulder blades.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper back / rhomboids
Secondary
rear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 6Repeat
- Repeat the row for the desired number of repetitions, ensuring to maintain proper form with each rep.
- 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.