Target Back Muscles with Rocket Alternating Rows

Rocket Alternating Rows

Rep Range

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

Hints

In a staggered stance with one foot forward, lean forward significantly keeping a straight back. Hold the dumbbells with a neutral grip. Explosively row the dumbbells towards your hips with both arms simultaneously. Lower with control and repeat.

Common Mistakes

Keep your spine neutral; avoid rounding your back. Use your back muscles for the pull, not just arm strength or momentum. Maintain core engagement throughout for added stability.

Breathing

Inhale as you lower the dumbbells; exhale during the explosive row. Repeat.

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