Rocket Alternating Rows
This back exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Rocket Alternating Rows
In a staggered stance with one foot forward, lean forward significantly keeping a straight back. Hold the dumbbells with a neutral grip. Explosively row the dumbbells towards your hips with both arms simultaneously. Lower with control and repeat.
Common mistakes
Keep your spine neutral; avoid rounding your back. Use your back muscles for the pull, not just arm strength or momentum. Maintain core engagement throughout for added stability.
Breathing
Inhale as you lower the dumbbells; exhale during the explosive row. Repeat.
Muscles worked
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Lower Body
