Back · Dumbbells
Dumbbell Lying Neutral Grip Row on Rack
The dumbbell lying neutral grip row on a rack is a chest-supported pull that isolates the back without placing axial stress on the spine. It heavily targets the latissimus dorsi, rhomboids, and middle trapezius, making it an excellent main or accessory movement in any back workout.
How to do it
- Set up a bench at a slight incline or lie face-up on a flat bench positioned over a rack.
- Hold dumbbells with a neutral grip (palms facing each other) hanging below you.
- Pull the dumbbells up towards your torso by driving your elbows back.
- Squeeze your back muscles at the top.
- Lower back down with control.
Common mistakes
- Lifting your chest off the support shifts the load to the lower back and reduces upper-back isolation.
- Pulling through the forearms and biceps rather than leading with the elbows prevents optimal engagement of the back musculature.
- Dropping the dumbbells quickly without eccentric control increases stress on the shoulders and wastes the lowering phase of the rep.
Tips
- Pause for a full second at the top of the pull to maximize peak contraction across the mid-back.
- Drive your elbows back toward your hips rather than flaring them straight out to the sides.
- Allow the dumbbells to hang fully at the bottom to get a deep, controlled stretch through the lats.
Sets and reps
Perform 3 to 4 sets of 8 to 12 controlled repetitions, resting 60 to 90 seconds between sets for optimal muscle hypertrophy.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this row suitable for people with lower back issues?
Yes, the chest support completely removes lumbar loading, making it safer than freestanding bent-over rows. If you experience sharp pain, stop immediately and consult a healthcare provider.
What can replace this exercise if no rack setup is available?
An incline bench chest-supported dumbbell row serves as a direct alternative, replicating the same neutral-grip pulling mechanics.
