Alternating Dumbbell Row
Muscle Groups: Upper back, Lats
Alternating Dumbbell Row focuses on Upper back, Lats, with Biceps, Forearm, Hamstrings, Lower Back 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 in a wide sumo squat stance with your feet wider than shoulder-width apart and toes pointed slightly out. Hinge forward at your hips, keeping your back straight, and place a dumbbell on the floor between your feet.
- 2
Reach down with a neutral grip to grasp one dumbbell, keeping your other hand on the other dumbbell or resting on your thigh for support.
- 3
Pull the dumbbell up towards your torso, driving your elbow back and squeezing your shoulder blade.
- 4
Slowly lower the dumbbell back to the floor with control.
- 5
Switch hands and repeat the movement on the opposite side.
Secondary Muscles
While Alternating Dumbbell Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Hamstrings, Lower Back . 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.
