Step by step instructions, muscle activation and variants for the Dumbbell Lying Neutral Grip Row on Rack.
The dumbbell lying neutral grip row on rack is a prone row variation where you lie chest-down on a bench or platform set inside a squat rack, allowing a strict bilateral row with a neutral (palms-facing) grip. Eliminating body English and cheating makes it an excellent isolation exercise for the lats and mid-back.
Common mistakes content is coming soon.
The Dumbbell Lying Neutral Grip Row on Rack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.