Strengthen Back Muscles with Rows

Rows

Rep Range

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

Hints

Begin in a staggered stance, one foot slightly behind the other. Hold dumbbells at sides. Hinge forward from hips, keeping back straight. Pull dumbbells up to sides, squeezing shoulder blades.

Common Mistakes

Ensure back remains straight. Avoid letting elbows flare out excessively.

Breathing

Exhale during pull, inhale on release.

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