Enhance Back Strength with Alternating Rows

Alternating Rows

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Assume a staggered stance holding a dumbbell in each hand. Lean forward from the hips, keeping your back straight. With a tight core, row one dumbbell towards your hip while keeping the other at rest. Switch sides for the next rep.

Common Mistakes

Avoid rounding your back; ensure a neutral spine. Pull using your elbow, not just your hand.

Breathing

Inhale as you lower the dumbbell; exhale as you row it up. Alternate between sides with each rep.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae

Secondary Muscles

Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Lower Back, Lower Body