Dumbbell Row
Dumbbell Row focuses on your back muscles while also providing a comprehensive upper-body workout by activating several other muscle groups, including your chest, core, glutes, lower back, and triceps.
INTERMEDIATE
Reverse-Grip Barbell Row
Reverse-Grip Barbell Row builds size and strength in the lower and upper back. It targets nearly all of the muscles in the back, particularly the lats, rhomboids, lower back, and biceps.
Instructions
- Stand with your feet shoulder-width apart. Grab the bar with a bottom grip a little wider than shoulder-width apart. Let the bar drop directly from your shoulders. Keeping your lower back naturally arched and your shoulders back, bend your hips and knees, and lower your torso until it's almost parallel to the floor.
- Without moving your torso, pull the bar to your upper abs. Keep your elbows tight to the sides and squeeze your shoulder blades together. Pause, then slowly lower the bar back to the starting position.
Tips
- Make sure you finish the movement by pulling the bar up to your upper abdomen and pausing.
- At the top of the line, don't let your shoulders slouch. Be sure to bring your shoulder blades together.
- Keep your torso motionless along the row.
Alternative Exercises
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