Exercise guide
Dumbbell Lying Neutral Grip Row On Rack
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This chest-supported row variation eliminates momentum and lower back strain, allowing for intense isolation of the lats, traps, and rear delts. Utilizing the rack for a dead-stop reset ensures maximum power output and a consistent range of motion for every repetition.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a flat bench inside a power rack with the safety pins set to a height where you can reach the dumbbells with slightly extended arms while lying prone.
- Position two dumbbells on the safety pins directly beneath your shoulders.
- Lie face down on the bench with your chest firmly supported and your feet braced on the floor for stability.
- Grasp the dumbbells with a neutral grip (palms facing each other) and a shoulder-width stance.
How to do it
- Exhale and pull the dumbbells toward your lower ribcage by driving your elbows back and retracting your shoulder blades.
- Pause for one second at the top of the movement, squeezing your mid-back muscles intensely.
- Inhale and lower the dumbbells under control until they come to a complete dead-stop on the safety pins.
- Reset your grip and posture for a split second before initiating the next rep to ensure no momentum is used.
Form checklist
- Keep your chest in constant contact with the bench; do not arch your back to lift the weight.
- Drive the movement with your elbows rather than pulling solely with your biceps.
- Maintain a neutral spine by tucking your chin slightly and looking at the floor.
- Ensure the dumbbells touch the rack on every rep to guarantee a full range of motion.
Pro tips
- Think about pulling the dumbbells toward your hips rather than straight up to maximize lat recruitment and minimize trap dominance.
- Focus on the 'dead-stop' aspect; letting the weight settle on the rack breaks the stretch-shortening cycle, making the concentric phase much harder and more effective for strength.
Make it harder
- Implement a 3-second eccentric (lowering) phase to increase time under tension before hitting the rack.
- Pause for 2 seconds at the peak contraction of every rep to emphasize the rhomboids and middle trapezius.
Frequently asked
- What muscles does the dumbbell lying neutral grip row on rack work?
- The dumbbell lying neutral grip row on rack primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell lying neutral grip row on rack?
- The dumbbell lying neutral grip row on rack uses dumbbell.
- Is the dumbbell lying neutral grip row on rack good for beginners?
- The dumbbell lying neutral grip row on rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.