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Dumbbell Lying Close-Grip Parallel Row on Rack

Exercise Profile

Body PartBack
EquipmentDumbbell
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Introduction to the Dumbbell Lying Close-Grip Parallel Row on Rack

The Dumbbell Lying Close-Grip Parallel Row on Rack is a unique exercise that primarily targets the muscles in your back, shoulders, and arms, helping to improve muscle strength and endurance. This workout is ideal for individuals of all fitness levels, particularly those interested in bodybuilding, strength training, or simply enhancing their upper body strength. People may choose to engage in this exercise for its benefits in promoting better posture, improving overall body balance, and contributing to a more sculpted and toned upper body appearance.

Performing the: A Step-by-Step Tutorial Dumbbell Lying Close-Grip Parallel Row on Rack

  • Lie down on your back on the bench, with your feet flat on the floor for stability, and reach up to grab the dumbbells with a close-grip, palms facing each other.
  • With your arms fully extended, pull the dumbbells towards your chest by bending at the elbows, keeping your elbows close to your body and ensuring that they are parallel to each other.
  • Pause at the top of the movement and squeeze your shoulder blades together to fully engage the muscles in your back.
  • Slowly lower the dumbbells back down to the starting position, keeping your movements controlled to ensure maximum muscle engagement, and repeat for the desired number of repetitions.

Tips for Performing Dumbbell Lying Close-Grip Parallel Row on Rack

  • Proper Grip: Hold the dumbbells with a neutral grip, palms facing each other. The grip should be close, but not too tight as it can cause unnecessary strain on the wrists. Make sure the dumbbells are parallel to each other throughout the exercise to engage the right muscle groups.
  • Controlled Movement: Avoid using momentum to lift the weights. Instead, focus on a controlled, smooth movement, pulling the dumbbells up towards your chest and then lowering them back down slowly. This will ensure that your muscles are doing the work, not your momentum, and will help to prevent injury.
  • Full Range of Motion: To get the

Dumbbell Lying Close-Grip Parallel Row on Rack FAQs

Can beginners do the Dumbbell Lying Close-Grip Parallel Row on Rack?

Yes, beginners can do the Dumbbell Lying Close-Grip Parallel Row on Rack exercise. However, it's important to start with light weights to avoid injury and to ensure proper form. It's also recommended to have a personal trainer or an experienced individual to guide through the process for the first few times. Always remember to warm up before starting any exercise and cool down afterwards.

What are common variations of the Dumbbell Lying Close-Grip Parallel Row on Rack?

  • The Incline Bench Dumbbell Row is another variation where the exercise is performed on an inclined bench, this changes the angle of the row and focuses more on the upper back muscles.
  • The Dumbbell Lying Underhand-Grip Row on Rack is a variation that uses an underhand grip, which can help to engage the biceps more during the exercise.
  • The Dumbbell Lying Close-Grip Supine Row on Rack is a variation where you lie on your back (supine position) and pull the dumbbells towards you, this can target the muscles in a different way.
  • The Dumbbell Lying Close-Grip Neutral Row on Rack is a variation where the palms are facing each other (neutral grip), which can help to reduce strain

What are good complementing exercises for the Dumbbell Lying Close-Grip Parallel Row on Rack?

  • The Bent Over Dumbbell Row is another exercise that complements the Dumbbell Lying Close-Grip Parallel Row on Rack, as it also targets the back muscles but from a different angle, helping to ensure all areas of the back are effectively worked.
  • The Dumbbell Deadlift complements the Dumbbell Lying Close-Grip Parallel Row on Rack by targeting the lower back, glutes, and hamstring muscles, which are essential for overall back strength and stability, contributing to a full-body workout.

Related keywords for Dumbbell Lying Close-Grip Parallel Row on Rack

  • "Dumbbell Back Exercise"
  • "Parallel Row Workout"
  • "Dumbbell Lying Close-Grip Row"
  • "Back Strengthening Exercises"
  • "Rack Rowing Workout"
  • "Dumbbell Rack Row Exercise"
  • "Close-Grip Dumbbell Exercise"
  • "Back Muscle Building Workout"
  • "Lying Parallel Row Training"
  • "Intense Dumbbell Back Workout"