Back Exercises
Single Arm Row — Alternating Rows
Muscles Worked
Latissimus Dorsi, teres minor, posterior deltoid and biceps
Bench position
Flat
Success tips
•Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward.
•Keep the dumbbell lined up directly under your wrist and elbow when doing the movement.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
•Do not let your spine rotate side to side, keep the shoulder at equal height during the movement.
START
START
•Put one knee on the bench and place the other foot on the floor directly under your hip.
•Place free hand on the bench slightly in front of you in a position that allows you to stabilize your upper body.
•Allow the arm with the dumbbell to hang straight down, while maintaining control of your back and shoulder.
•Hold dumbbell in a neutral grip with your palm facing the bench.
FINISH
ACTION
•Initiate the movement by pinching your shoulder blades back, while simultaneously moving your elbow backward, then upward.
•Continue moving the elbow up, slightly above the height of your trunk while keeping the forearm lined up under the elbow.
•While controlling the resistance, lower the arm back to the starting position letting the shoulder blade slide forward without slouching.
Wide Rows
Muscles worked
Rear deltoid, rear portion of the middle deltoid, posterior rotator cuff, upper lats and teres minor
Success tips
•Place the feet in a comfortable shoulder width position.
•Keep the chest lifted, abs tight and a very slight arch in the lower back.
•Lean forward slightly at the hip while keeping the upper body in alignment.
•Your forearms should always point in the direction of the dumbbells.
START
START
•While standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance.
•Keep your spine in a stable position.
•Rotate the shoulder so that you palms are facing behind you.
FINISH
ACTION
•Allow your arms to bend as you go, move your elbows outward and backward keeping a
•Move until your elbows are slightly behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.
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