Back · Dumbbell
Dumbbell Lying Neutral Grip Row on Rack
How to do the dumbbell lying neutral grip row on rack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a bench inside a rack or on blocks high enough to clear the dumbbells, then lie face down with a dumbbell in each hand hanging straight down, palms facing each other. Drive your elbows up and back, pulling the dumbbells toward your ribs until your shoulder blades squeeze together, then lower under control.
- 1Squeeze your shoulder blades together at the top of each pull
- 2Drive your elbows back and up rather than yanking with your hands
- 3Feel the stretch in your lats as the dumbbells lower fully
Common mistakes
- Do not lift your chest off the bench to cheat the weight up
- Avoid shrugging your shoulders toward your ears
- Do not let the dumbbells swing or use momentum
Muscles worked
The dumbbell lying neutral grip row on rack mainly works the lats, mid traps, and rear delts, with the biceps, lower traps, forearms, and upper traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- BicepsSupport
- Lower TrapsSupport
- ForearmsSupport
- Upper TrapsSupport
- External RotatorsMinor
Kovo programs the dumbbell lying neutral grip row on rack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.