Dumbbell Lying Wide-Grip Row on Rack
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The Dumbbell Lying Wide-Grip Row on Rack is a chest-supported back exercise that targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower fibers of the trapezius. Lying face-down on a bench raised on a rack with a wide pull line, it removes the lower back and momentum from the equation, so the rear delts, brachialis, and brachioradialis simply assist a strict, well-controlled row.
Dumbbell Lying Wide-Grip Row on Rack: So führst du sie aus
- 1Set an incline or flat bench on the rack so it is high enough to let the dumbbells hang at full stretch without touching the floor.
- 2Pick up a dumbbell in each hand and lie face-down on the bench with your chest supported and your head past the top edge.
- 3Let your arms hang straight down and turn your hands so your palms face roughly toward each other or slightly back.
- 4Set your hands wider than shoulder-width to open a wide row path and feel the start stretch across your lats and upper back.
- 5Brace your core, pull your shoulder blades down and together, and row both dumbbells up and slightly out toward your sides.
- 6Drive your elbows up and back until the dumbbells reach the sides of your ribs and your upper-back muscles are fully squeezed.
- 7Pause briefly at the top, keeping your chest pinned to the bench, then lower both dumbbells under control to a full stretch.
- 8Complete your reps, then set the dumbbells down before sitting up off the bench.
Technik-Tipps
- Lead with your elbows rather than your hands so the lats and mid-traps do the work instead of the biceps.
- Keep the wide elbow path — flaring out to about 60–75° from your torso biases the rear delts and middle trapezius.
- Keep your chest and hips glued to the bench the whole set; if your torso lifts, the weight is too heavy.
- Pause and squeeze your shoulder blades together at the top of each rep to maximize upper-back tension.
- Exhale as you row up and inhale on the way down, and lower slowly to keep tension on the lats through the stretch.
Häufige Fehler
- Pulling with the arms and shrugging instead of leading with the elbows, which shifts work to the biceps and upper traps and away from the lats.
- Cutting the range short and not lowering to a full stretch, which reduces lat and teres recruitment and the strength built across the bottom.
- Lifting the chest off the bench to heave the weight up, which reintroduces the momentum and lower-back strain this chest-supported row is meant to remove.
- Rowing with a too-narrow elbow path on a wide-grip movement, which under-trains the middle trapezius and rear delts you set up to hit.
- Going too heavy and only doing partial reps, which sacrifices the strict shoulder-blade squeeze that makes this row effective.
Häufig gestellte Fragen
What muscles does the Dumbbell Lying Wide-Grip Row on Rack work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius fibers, with the rear deltoids, brachialis, and brachioradialis assisting the pull.
How wide should my grip be on this row?
Set your hands wider than shoulder-width so your elbows can travel out to roughly 60–75° from your torso. That wide path emphasizes the middle trapezius and rear delts on top of the lats.
Why do this row lying on a bench on a rack?
Lying face-down with your chest supported takes your lower back and momentum out of the lift, so you can row strictly and direct the load straight onto your back muscles.
Is this exercise good for beginners?
Yes. The chest support makes it one of the more forgiving rows to learn, since you don't have to brace a hinged torso. Start light and focus on leading with the elbows and squeezing the shoulder blades.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 controlled reps works well. Use a weight you can pause and squeeze at the top without lifting your chest off the bench.
