Dumbbell Lying Wide-Grip Row on Rack

The dumbbell seal row with an overhand grip and the elbows flared out to the sides; the upper back and the rear shoulders take over from the lats.

How to do it

Setup

Face down on a bench set high on a rack, a dumbbell in each hand below, overhand, arms long.

Steps

Row the bells up and out, elbows traveling wide to the sides.
Squeeze the shoulder blades together at the top.
Lower to long arms slowly.

Common mistakes

Elbows tucking in: this variant pulls them WIDE, level with the shoulders. Heavy bells cutting the range short: go lighter and reach the squeeze. Shrugging toward the ears: blades back and down.

Breathing

Exhale on the row, inhale lowering.