Side Row
This back exercise mainly works your middle shoulders, rear shoulders and rhomboids, with help from your latissimus dorsi and biceps. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Side Row
Stand upright with feet hip-width apart, holding a dumbbell in each hand by your sides with palms facing inward. Engage your core for stability. Leading with the elbows, pull the dumbbells straight up along the sides of your body, keeping them close to your torso. At the top of the movement, your elbows should point out to the sides and be at or just below shoulder height. Squeeze your shoulder blades together as you perform the row. Slowly lower the dumbbells back to the starting position, maintaining control throughout.
Common mistakes
Avoid using momentum or allowing the movement to be driven solely by the arms. The back muscles, specifically the lats and rhomboids, should be engaged throughout the movement. Ensure you don't shrug your shoulders or round your back; maintain a neutral spine and pressed down shoulders.
Breathing
Inhale in the starting position. Exhale as you row the dumbbells up. Inhale again as you return the weights to the starting position.
Muscles worked
Primary Muscles
Middle Shoulders, Rear Shoulders, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps
Secondary Muscles
Latissimus Dorsi, Biceps
Tertiary Muscles
Front Shoulder
