Side Row Into Side Raise
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin in a standing position with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body. Hinge slightly at the hips with a slight bend in the knees, keeping your back straight. Initiate the side row by pulling the dumbbells up, keeping them close to your upper body, while squeezing the shoulder blades together. As you lower the weights from the row in a controlled manner, transition into the side raise. Rotate your palms to face forward as you lift the dumbbells in front of you. Go as far back as is comfortable for you to emphasize the upper back muscles. Lower the dumbbells with control to return to the starting position, and repeat.
Common Mistakes
Refrain from using momentum to propel the weights. The movements should be smooth and controlled. Engage your core throughout to provide stability and support to your lower back. For the side raise, it's essential to avoid shrugging the shoulders.
Breathing
Inhale during the side row, exhale as you transition and lift the dumbbells during the side raise, and inhale again as you prepare for the next cycle.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus
Secondary Muscles
Front Shoulders, Biceps
Tertiary Muscles
Latissimus Dorsi