Category – Back Workouts

Primary Target Muscles – Rhomboids, Latissimus Dorsi (lats), Trapezius (traps)

Secondary Target Muscles – Rear Deltoids (shoulders), Biceps

Variations – Incline Bench Row, One Arm Row, Seated Bent Over Row,

How to do a basic two arm row

Stand straight with your legs at hip width apart, your knees slightly bent and have a dumbbell in each hand.  Keep your back flat and bent over at the waist so your torso is nearly parallel to the floor.  With your palms facing in and without moving your body slowly pull the dumbbells in a upward position to your sides making sure you are getting a full contraction in the middle of your back.  Slowly lower the dumbbells to the starting position and repeat.


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