Reverse Row - Single Arm Dumbbell

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

Intermediate Traps Lats Triceps Posterior Delts Strength Dumbbell Flat 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.

Stand beside a flat bench. Hold a dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body. Place your left knee and your left hand on the bench while facing forward (not down) with your right knee slightly bent and 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 dumbbell straight up toward your waist. Keep your 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. Inhale during this movement. Hold a dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body. Place your left knee and your left hand on the bench while facing forward (not down) with your right knee slightly bent and 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. Stand beside a flat bench. Hold a dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body. Place your right knee and your right hand on the bench while facing forward (not down) with your left knee slightly bent and 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 dumbbell straight up toward your waist. Keep your 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. Inhale during this movement. Hold a dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body. Place your right knee and your right hand on the bench while facing forward (not down) with your left knee slightly bent and 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.