The Problem

It’s back day, and dumbbell rows are up next, but it’s prime time at your gym and all the flat benches are taken.

The Solution

Don’t be locked into the mindset that you need a bench to do rows. As long as you’re in the correct position—with a flat (or slightly arched) back, and pulling the dumbbell parallel to your belly button— you’re golden. Here are three ways to row without a flat bench.

Behind an Incline Bench

Stagger your stance, place your front hand on the top of the pad, bend at the hips, and pull.

On the Dumbbell Rack

The top row of most (full) commercial dumbbell racks will be the perfect height for your front hand.

Free Standing

Crouch down and support your non-rowing arm by resting its forearm on the corresponding knee.

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