Strengthen Back with Side Row

Side Row

Rep Range

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

Hints

Stand upright with feet hip-width apart, holding a dumbbell in each hand by your sides with palms facing inward. Engage your core for stability. Leading with the elbows, pull the dumbbells straight up along the sides of your body, keeping them close to your torso. At the top of the movement, your elbows should point out to the sides and be at or just below shoulder height. Squeeze your shoulder blades together as you perform the row. Slowly lower the dumbbells back to the starting position, maintaining control throughout.

Common Mistakes

Avoid using momentum or allowing the movement to be driven solely by the arms. The back muscles, specifically the lats and rhomboids, should be engaged throughout the movement. Ensure you don't shrug your shoulders or round your back; maintain a neutral spine and pressed down shoulders.

Breathing

Inhale in the starting position. Exhale as you row the dumbbells up. Inhale again as you return the weights to the starting position.

Muscle Focus

Primary Muscles

Middle Shoulders, Rear Shoulders, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps

Secondary Muscles

Latissimus Dorsi, Biceps

Tertiary Muscles

Front Shoulder