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Spider Row
The Spider Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set a bench to a steep incline and lie face down with the chest over the top of the pad.
- Hold a dumbbell in each hand with the arms hanging straight toward the floor.
- Turn the palms to face behind you.
- Row the dumbbells up with the elbows flaring out until the upper arms are level with the back.
- Lower slowly until the arms are straight.
Tips
- Keep the chest on the pad so the upper back does all the work.
- Pause at the top and squeeze the shoulder blades together.
Common mistakes
- Swinging the dumbbells up with momentum.
- Shrugging the shoulders toward the ears.
- Lifting the head to look forward.
Muscles worked by the Spider Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pad takes the lower back out. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Spider Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Spider Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Spider Row good for beginners?
Yes. The Spider Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Spider Row?
For example the Chest Supported Row, Seal Row and Lying T-Bar Row Machine. They train mostly the same muscles, some with different equipment.
How do you make the Spider Row harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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