Dumbbell Lying Seal Rack Row
The Dumbbell Lying Seal Rack Row is a compound exercise that mainly works the back and traps, with help from the shoulders and biceps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Lying Seal Rack Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
How to do the Dumbbell Lying Seal Rack Row
Set an incline bench to an angle of about 45 degrees and grab a pair of dumbbells.
Lie face down on the bench with your chest firmly supported against the backrest and your feet planted securely on the floor.
Hold the dumbbells with an extended arm reach toward the floor, keeping your neck in a neutral position.
Exhale as you pull the dumbbells upward by driving your elbows back and squeezing your shoulder blades together.
Hold the contraction briefly at the top, then inhale as you lower the weights back to the starting position in a controlled manner.
Dumbbell Lying Seal Rack Row FAQs
What muscles does the Dumbbell Lying Seal Rack Row work?
The Dumbbell Lying Seal Rack Row mainly works the back and traps, with help from the shoulders and biceps. The main muscles are the latissimus dorsi, rhomboids and trapezius.
What equipment do you need for the Dumbbell Lying Seal Rack Row?
Dumbbells and exercise bench.
Is the Dumbbell Lying Seal Rack Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Seal Rack Row go on?
It belongs on pull day in a push/pull/legs routine.
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