Dumbbell Lying Close-Grip Parallel Row on Rack
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell lying close-grip parallel row on rack is a chest-supported back exercise that targets the lats, teres major, and the mid and lower trapezius, while the rear delts, rotator-cuff muscles (infraspinatus, teres minor), and biceps assist. Performed face-down on an incline bench set on a rack, the supported torso removes lower-back strain and forces the back muscles to do the work in strict isolation.
Dumbbell Lying Close-Grip Parallel Row on Rack: So führst du sie aus
- 1Set an incline bench at roughly 30–45° on the rack and grab a dumbbell in each hand with a close, neutral (palms-facing) grip.
- 2Lie face-down with your chest and stomach pressed against the pad, planting your feet for stability and letting the dumbbells hang straight down at arm's length.
- 3Pull your shoulder blades down and together to set your back before the first rep.
- 4Drive both elbows up and back toward your hips, keeping them tucked close to your torso and leading with the elbows.
- 5Row the dumbbells until they reach the sides of your torso and your shoulder blades are fully squeezed together.
- 6Pause briefly at the top, holding the contraction in your back without shrugging your shoulders.
- 7Lower the dumbbells under control back to a full stretch, keeping tension on the lats throughout.
- 8Complete your reps, then set the dumbbells down safely on the floor or rack.
Technik-Tipps
- Lead each rep with your elbows rather than your hands so the back muscles, not the biceps, drive the movement.
- Keep your chest glued to the pad for the whole set — if you have to peel off the bench to move the weight, it's too heavy.
- Think about pulling your elbows toward your back pockets to bias the lats and lower traps over the upper back.
- Pause and squeeze the shoulder blades together at the top of each rep to maximize the contraction.
- Keep your neck neutral by looking down at the pad rather than craning your head up.
Häufige Fehler
- Jerking the dumbbells up with momentum, which shifts work off the back and onto the lower spine and reduces muscle tension.
- Shrugging the shoulders toward the ears instead of rowing toward the hips, which loads the upper traps and robs the lats of work.
- Cutting the range short and never reaching a full stretch at the bottom, which limits lat development.
- Flaring the elbows wide away from the torso, which turns the lift into a rear-delt row and takes tension off the lats and teres major.
- Lifting the chest off the pad to heave the weight, which defeats the purpose of the chest-supported position and strains the lower back.
Häufig gestellte Fragen
What muscles does the dumbbell lying close-grip parallel row work?
It primarily works the latissimus dorsi, teres major, and the middle and lower trapezius, along with the rotator-cuff muscles (infraspinatus and teres minor). The rear deltoids, biceps, brachialis, and brachioradialis assist as synergists.
Why use a close, neutral (parallel) grip?
A close, palms-facing grip keeps your elbows tucked near your torso, which biases the lats and teres major and lets the biceps assist in their strongest position. It also tends to feel easier on the shoulders and wrists than a pronated grip.
What's the benefit of doing this row chest-supported on a bench?
Lying prone on the incline bench braces your torso, so you can't use momentum or arch your lower back to cheat the weight up. That isolates the back muscles and removes the spinal load you'd get from a bent-over row.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with a controlled tempo works well. Because the bench eliminates cheating, pick a weight you can pull with strict form and a full squeeze at the top.
What's a good alternative to this exercise?
A standard dumbbell chest-supported row with a neutral or pronated grip is the closest swap. A single-arm dumbbell row also trains the same lats and teres major if you don't have an incline bench to set on the rack.
