Dumbbell Row - Basic Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Lift the left dumbbell straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Variation:
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Bend over, holding dumbbells.
Stand with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift your right hand straight up to your waist.
Lift the right dumbbell straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the right weight slowly to the starting position.
Lower the weight slowly to the starting position. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats.
Step 4
Lift your left hand straight up to your waist.
Lift the left dumbbell straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 5
Lower the left weight slowly to the starting position.
Lower the weight slowly to the starting position. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats.