Build Back Strength with Lying Close Downward Row

Lying Close Downward Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin by lying face down on the floor, arms extended out in front of you. Hold a dumbbell with both hands by its ends. Your head should be in a neutral position, gazing slightly ahead but mainly down to avoid neck strain. Engage your back muscles, specifically the middle and upper trapezius and rhomboids, and initiate a rowing motion. Pull the dumbbell upward, squeezing your shoulder blades together as you do so. Aim to get the dumbbell close to your upper chest area.

Common Mistakes

Avoid jerking or using momentum to lift the dumbbell. It's essential to utilize the strength of your back muscles for this exercise rather than relying on momentum. Ensure that your hips and chest remain on the floor throughout the movement. Lifting them can reduce the effectiveness of the exercise and lead to potential back strain.

Breathing

Inhale as you initiate the rowing motion, pulling the dumbbell upwards. Exhale as you slowly lower the dumbbell back to its starting position.

Muscle Focus

Primary Muscles

Traps, Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi

Tertiary Muscles

Latissimus Dorsi