Why should I row lying down instead of standing?

Lying face down on a bench removes the need for core and lower back stabilization, allowing you to focus entirely on isolating the back muscles.

What is the best bench angle for this exercise?

A flat bench works well for general back thickness, but an incline of 30 to 45 degrees can help those with longer arms achieve a full range of motion without hitting the floor.

How heavy should the dumbbells be?

Select a weight that allows you to complete the movement without lifting your sternum off the padding; form is more important than load for this isolation-style lift.

Lying Bench Row Guide: Form, Benefits, and Techniques

Master the lying bench row to isolate your lats and rhomboids. Our guide covers proper form, common mistakes, and how to protect your lower back.

How to Perform

Position a flat or slightly inclined weight bench and place a pair of dumbbells on the floor on either side.
Lie face down on the bench with your chest firmly supported and your feet flat on the floor or hooked at the end for stability.
Reach down to grasp the dumbbells with a neutral grip and allow your arms to hang straight toward the floor.
Retract your shoulder blades and pull the dumbbells toward your hips while keeping your elbows tucked close to your torso.
Squeeze your back muscles at the peak of the movement when the weights are level with your ribcage.
Lower the dumbbells back to the starting position with a controlled motion to feel a stretch in your lats.
Complete the desired number of repetitions while maintaining constant chest contact with the bench.

Common Mistakes

Lifting the chest off the bench during the concentric phase
Jerking the weights upward using momentum instead of muscle fiber recruitment
Flaring the elbows out too wide which shifts focus to the upper traps
Using a range of motion that is too short to fully engage the rhomboids

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Rear Deltoids
Biceps

Related Guides

Lats · Back