Build Back Strength with Regular Row

Regular Row

Rep Range

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

Hints

Start by standing upright with feet hip-width apart and knees slightly bent for stability. Hold a dumbbell in each hand, allowing them to hang at arm's length in front of you with palms facing your body. Slightly hinge forward from your hips, maintaining a straight back. To perform the 'regular row,' pull the dumbbells up towards your torso, with elbows bending and pointing towards the ceiling. The dumbbells should be moving in a straight line and end up near your ribcage, not your armpits. Keep your elbows close to your body throughout the movement. Slowly lower the dumbbells back to the starting position, maintaining control throughout.

Common Mistakes

Avoid rounding or arching your back; always ensure your spine remains neutral. Keep your head aligned with your spine; don't crane your neck upwards. Make sure you're pulling with your back muscles and not just your arms. The key is to squeeze your shoulder blades together at the top of the movement. Don't use momentum or jerk the weights up; the movement should be smooth and controlled.

Breathing

Inhale as you pull the dumbbells towards you, and exhale as you lower them back down. This exercise primarily targets the muscles of the mid-back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearm muscles.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae

Secondary Muscles

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

Tertiary Muscles

Lower Back, Lower Body