Rows
This back exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Rows
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.
Muscles worked
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Lower Body
