Build Back Strength with Close Into Wide Row

Close Into Wide Row

Rep Range

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

Hints

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other. Hinge forward from the hips at a moderate angle, maintaining a slight bend in the knees and a flat back. For the close row, with dumbbells touching, pull them towards your upper body, ensuring elbows remain close to your sides and your shoulder blades come together. Gradually lower the weights and transition to the wide row. Here, spread your arms out to the sides, lifting the dumbbells with the palms still facing each other, and elbows forming a wider angle. Bring the weights down carefully to the start position and repeat the sequence.

Common Mistakes

Avoid utilizing momentum or making sudden movements. Your motions should be smooth and controlled. Keep your spine neutral, preventing any rounding of the shoulders or upper back.

Breathing

Inhale as you pull the dumbbells towards you in both row variations. Exhale as you release the dumbbells, preparing for the next movement.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Erector Spinae, Latissimus Dorsi

Secondary Muscles

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

Tertiary Muscles

Middle Shoulders, Front Shoulders, Lower Back, Lower Body