High Boy Alternating Rows
This back exercise mainly works your traps, rhomboids and erector spinae, 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 High Boy Alternating Rows
Stand tall holding a dumbbell in each hand with a neutral grip (palms facing each other), slightly leaning forward. Simultaneously pull both dumbbells towards your chest.
Common mistakes
Maintain a straight back throughout. Avoid using momentum or jerking movements.
Breathing
Inhale while lowering the dumbbells, exhale when pulling them towards the chest.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Middle Shoulders, Front Shoulders
