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 Alternating Rows
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.
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
