Row
Muscle Groups: Lats, Traps
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 Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2
Hinge at your hips, keeping a slight bend in your knees, until your torso is nearly parallel to the floor.
- 3
Let the dumbbells hang straight down towards the floor, keeping your back straight and core engaged.
- 4
Engage your lats and pull the dumbbells up towards your hips, squeezing your shoulder blades together at the top of the movement.
- 5
Keep your elbows close to your body throughout the pull.
- 6
Slowly lower the dumbbells back to the starting position with control, fully extending your arms.
Secondary Muscles
While 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 Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as 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.
