Alternating Dumbbell Row
Muscle Groups: Lats, Traps
Alternating Dumbbell Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Alternating Dumbbell Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand using an overhand grip. Lean forward at your hips and extend your arms fully so each dumbbell is just above the floor. This is your starting position.
- 2
Contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Pause for one second in the top position and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.
Tips for Success
These tips will help you perform Alternating Dumbbell Row safely and effectively while maintaining proper form.
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Don't let your upper body rotate. Keep your shoulders square to the ground.
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Avoid losing the proper path of motion. Row the dumbbells to the side of your rib cage.
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Don't let your back round. Keep your back flat and core tight.
Secondary Muscles
While Alternating Dumbbell Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Alternating Dumbbell Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Alternating Dumbbell Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
