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Lats · Intermediate

Dumbbell Prone Close-Elbow Row on Flat Bench

Flat-bench prone neutral-grip row with the elbows kept close, emphasizing the lats and upper back without lower-back loading.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench or support with your chest and abdomen, holding a dumbbell in each hand.
  2. 02Position your arms straight down with a neutral grip.
  3. 03Pull the dumbbells towards your torso while keeping your elbows close to your body.
  4. 04Squeeze your shoulder blades together at the top of the movement.
  5. 05Lower the weights back to the starting position with control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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