How to do the Dumbbell Rows Laying on Bench
Primary: Lats · also works Upper Back, Biceps, Forearms, Shoulders, Lower Back.
DB Rows Laying on Bench is an effective strength training exercise that targets the latissimus dorsi (lats) primarily. By using a flat bench and dumbbells, this exercise allows for a greater range of motion and reduces lower back strain as compared to traditional bent over rows. It is beneficial for overall back development and also engages the biceps, forearms, shoulders, and upper back.
Step by step
- 1
Lie face down on a flat bench with your chest supported and feet flat on the floor.
- 2
Holding a dumbbell in each hand, let your arms hang down fully extended.
- 3
Pull the dumbbells up towards your chest, squeezing your shoulder blades together as you lift.
- 4
Lower the dumbbells back to the starting position in a controlled manner.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades at the top of the movement for maximum muscle activation.
- Avoid swinging the weights; maintain a controlled and steady tempo.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Rows Laying on Bench alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Rows Laying on Bench work?
Primary: Lats. Secondary: Lats, Upper Back, Biceps, Forearms, Shoulders, Lower Back
How many sets and reps of Dumbbell Rows Laying on Bench should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Rows Laying on Bench?
Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Renegade Row, Dumbbell Kroc Row, Band Row, Doorway Row.
Is the Dumbbell Rows Laying on Bench good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.