Strengthen Back with Low To High Back Row

Low To High Back Row

Rep Range

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

Hints

Start in a standing position with your feet shoulder width apart and a slight bend in the knees for stability. Hinge forward from the hips, allowing your upper body to angle towards the ground. With a dumbbell in each hand and palms facing each other, let your arms hang below your chest. As you initiate the rowing motion, pull the dumbbells upwards and slightly outwards in a diagonal direction. As you pull the dumbbells, simultaneously lift your upper body back to an almost upright position. The culmination of the movement should see your elbows pointing outwards and the dumbbells near the sides of your rib cage.

Common Mistakes

Maintain a neutral spine throughout the movement. It's essential not to over-extend or arch the back as you lift your upper body. Also, be mindful to not use excessive momentum. The primary focus should be on engaging the muscles in the upper back and rear deltoids, ensuring a smooth, controlled movement.

Breathing

Inhale as you lower the dumbbells and angle your upper body towards the ground. Exhale as you pull the weights in the low to high rowing motion and lift your torso. This exercise offers both a dynamic motion and muscular engagement, targeting the upper back muscles and improving postural strength.

Muscle Focus

Primary Muscles

Rhomboids, Latissimus Dorsi, Erector Spinae, Middle Shoulders, Rear Shoulders, Infraspinatus, Lower Back, Traps

Secondary Muscles

Teres Major, Teres Minor, Biceps

Tertiary Muscles

Lower Body, Front Shoulders