Dumbbell Row - Overhang Single

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell Incline Bench 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.

Lie face down on an incline bench. Hold the dumbbells with an overhand grip (palms facing down). Let the dumbbells hang down and you feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your chest. Your elbow should flare out to the side (not forward or 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. Inhale during this movement. Repeat for the required number of repetitions. Lift the left dumbbell straight up toward your chest. Your elbow should flare out to the side (not forward or 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. Inhale during this movement. Repeat for the required number of repetitions.

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.