Strengthen Back with Leaning Lat Row

Leaning Lat Row

Rep Range

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

Hints

Begin by standing with your feet hip-width apart, toes pointed slightly outward for stability. Bend forward from your hips, ensuring a straight back. Your upper body should be almost parallel to the ground. Hold a dumbbell in each hand, and bend your elbows to about 90 degrees with your palms facing one another. The dumbbells should be hanging below your chest. Engage your latissimus dorsi and the muscles in your upper back, then pull the dumbbells backward, aiming to move your elbows past your ribcage. Squeeze the shoulder blades together at the top of the movement. Slowly return the dumbbells to the starting position, maintaining the bend in your arms.

Common Mistakes

It's crucial to keep your back straight and not allow it to round. Avoid using momentum or jerking the weights, and ensure that the movement is controlled. Focus on the muscles in your back doing the work and avoid letting your arms dominate the motion.

Breathing

Inhale as you pull the dumbbells back. Exhale as you return them to the starting position. This movement effectively targets the upper back and lat muscles.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Rear Shoulders, Erector Spinae

Secondary Muscles

Traps, Middle Shoulders

Tertiary Muscles

Front Shoulders, Lower Back, Lower Body