Rowing, Lying on Bench

Rowing while lying prone on a bench provides back support and eliminates leg drive, allowing pure isolation of the back muscles. This variation is excellent for unilateral development and targeting the lats effectively.

Instructions

1. Set up on an incline bench at 45 degrees or lie on a horizontal bench with chest support.
2. Grasp a dumbbell in one hand with a neutral grip, allowing your arm to hang straight down.
3. Keep your torso pressed firmly against the bench throughout the movement.
4. Pull the dumbbell upward, driving your elbow back and squeezing your lat.
5. Bring the dumbbell up to your lower ribs, maintaining a neutral spine.
6. Lower the weight with control back to the starting position.
7. Complete all reps on one side before switching to the other arm.
8. Keep your shoulder packed to prevent shoulder strain.

Tips

• The bench support eliminates leg drive and places the focus entirely on the lats and back.
• Use this variation to identify and correct strength imbalances between sides.
• A full range of motion is possible with the bench support.
• Choose a weight that allows proper form over heavy loading.
• This exercise is especially effective as a finishing movement in back training.
• Pair with compound rowing movements for balanced back development.