SUPINE DUMBBELL ROW
TARGETS /// lats, rhomboids, traps (primary); lower back, biceps (secondary)
EQUIPMENT /// adjustable bench and dumbbells
The upper middle back can be difficult to target, but this exercise does the job well. The bench provides support and limits the use of momentum, which can shift focus to unintended muscle groups, and using dumbbells ensures you’ll get an even pull on both sides to help build a symmetrical back.
[1]Adjust the bench to a 45-degree angle. Hold the dumbbells with a neutral grip, and lie stomach-down on the bench with your feet firmly planted on the floor.
[2]Pull the dumbbells upward and slightly back, squeezing your back at the top of the rep, and then slowly lower the dumbbells back down to the starting point.
TRAIN THE RIGHT WAY
DO: keep your chest pressed against the bench throughout the entire movement.
DON’T: shrug the weights first, as this will recruit mostly the traps to do the lifting.
VARIATION
^ High incline supine row Adjust the bench to a 60-degree angle and perform the exercise as instructed (This variation targets the upper lats, rhomboids, and rear delts.)