Strengthen Back with Low Lat Row

Low Lat Row

One Side

Other Side

Rep Range

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

Hints

Begin in a staggered stance with one foot slightly ahead of the other. Place most of your weight on your front foot. Hold a dumbbell in the working hand, allowing it to hang with the arm fully extended close to the floor. Place your non-working hand on the upper thigh of your front leg for stability. Hinge slightly forward from the hips, ensuring your back remains straight. As you row the dumbbell towards your hip, allow a subtle rise in your upper body. The dumbbell should be pulled up to a position right below your chest while your upper body partially raises but doesn't come to a full upright position. Lower both the dumbbell and your upper body back to their initial positions in a controlled manner.

Common Mistakes

Avoid twisting your torso or rounding your back. Keep your elbow close to your body as you row, ensuring it doesn't flare out. The movement should be synchronized: the upper body motion should coincide with the rowing action to maintain fluid movement throughout.

Breathing

Inhale as you lower the dumbbell and your upper body. Exhale as you pull the dumbbell towards you and allow your upper body to rise slightly.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Lower Back

Secondary Muscles

Biceps, Middle Shoulders

Tertiary Muscles

Lower Body