Back
Rowing, Lying on Bench
A stabilized rowing variation designed to isolate the lats while protecting the lower back from unwanted strain.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.