Dumbbell Row - Incline Rotation Alternate
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. Grasp dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your right side with your right hand, rotating the dumbbell so that the palm is supinated. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the right dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells to your hands. Repeat the movements using your left arm. 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.
Step 1
Lie face down on an incline bench. Grasp a dumbbell in your hands, pronated grip.
Lie face down on an incline bench. Grasp dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats. This is the starting position.
Step 2
Raise the right dumbbell to your chest rotating with palm supinated, with your upper arm parallel to and close to your body.
Lift the right dumbbell straight up toward your right side with your right hand, rotating the dumbbell so that the palm is supinated. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the right dumbbell to the starting position.
Lower the right dumbbell to the starting position. Inhale during this movement. Hold dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats.
Step 4
Raise the left dumbbell to your chest rotating with palm supinated, with your upper arm parallel to and close to your body.
Raise the left dumbbell straight up toward your left side with your left hand, rotating it so that it is supinated. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 5
Lower the left dumbbell to the starting position.
Lower the left dumbbell to the starting position. Inhale during this movement. Hold dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats.