Dumbbell Lying Neutral Grip Row on Rack

- Two dumbbells

Positioning

1. Set Up the Bench: Place a flat bench parallel to a rack where dumbbells can easily be reached. Ensure the bench is stable and at a comfortable height.
2. Select Your Dumbbells: Choose two dumbbells of appropriate weight for your strength level. Begin with lighter weights if you are unfamiliar with the exercise.
3. Lie on the Bench: Lie face down on the bench, ensuring your body is fully supported. Your chest should be resting on the bench, with your legs extended straight behind you.

Hand Position

4. Grip the Dumbbells: Reach down and hold one dumbbell in each hand with a neutral grip (palms facing each other).

Movement

5. Start Position: Allow your arms to hang straight down towards the ground, with a slight bend in your elbows.
6. Rowing Movement: Engage your back muscles and pull the dumbbells upward towards your ribcage. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
7. Return: Slowly lower the dumbbells back to the starting position, fully extending your arms without losing tension in your back.
8. Repetitions: Perform the exercise for the desired number of repetitions (usually 8 to 12 for beginners), ensuring controlled and steady movements throughout.

Tips

- Keep your neck neutral and avoid looking up or down excessively.
- Focus on your back muscles rather than your arms.
- Maintain a consistent breathing pattern, exhaling as you row the weights up and inhaling as you lower them.

Conclusion

This exercise targets your upper back and helps in building strength and muscle definition. Always prioritize proper form over the amount of weight lifted to prevent injury.