Bench reach and row

A isolation exercise for the lower back and upper back, with help from the glutes, abs, lats. Equipment: dumbbells and flat bench.

Orbit

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WorksLower backUpper backGlutesAbsLats

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: One knee and hand on a bench, other hand holding a dumbbell.
Reach the free leg straight back
Row the dumbbell while keeping the hips square

Muscles worked

Bench reach and row: 3D figure mid-rep with the lower back and upper back highlighted

Lower back · main
Upper back · main
Glutes
Abs
Lats

Equipment

Dumbbells
Flat bench

Alternatives

Exercises that train the same main muscles. See all bench reach and row alternatives.

Lying back holdNo equipment
Back raise holdNo equipment
Bird dogNo equipment
Opposite reach hold on all foursNo equipment
Superman holdNo equipment
Back extension holdFlat bench

More lower back exercises

DeadliftBarbell
Back extensionFlat bench
Band good morningResistance bands
Good morningBarbell and Squat rack
Bench reverse hyperFlat bench
Seated good morningBarbell, Squat rack and Flat bench

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