- Latissimus dorsi (“Wing” muscles) strength
- Upper back strength
- Rear deltoid strength
- Biceps strength
The lying dumbbell row develops the latissimus dorsi “lats”, rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.
- On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
- Holding a dumbbell in each hand, pull both straight up to the sides.
- Keep your elbows out to the sides and exhale on the way up.
- Return slowly to the floor.
- Cocking the head up
- Shrugging the shoulders up as you pull the dumbbells
- Bending the wrists as you pull the dumbbells