How to Do Back Row Exercise with Weights

The back row is an excellent exercise to work the latissimus dorsi (lats), trapezius (traps) and rhomboids (mid-back) muscles it the back. Two easy ways to do this with dumb bells are with the single and double arm rows.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Dumbbells
• Bench or chair

Single Arm Back Row

1. Find a bench or chair and a moderately light dumbbell.
2. Place your left hand on the bench or chair while holding the weight in your right hand.
3. Step back from the bench with your left arm straight while bending at the waist until your torso is parallel to the floor, the weight is hanging from your side and shoulders square to the floor. Your body weight should be held by your legs and left hand.
4. While holding the weight, pull your right elbow towards the ceiling until it has reached its highest point.
5. After completing the repetitions you have chosen, switch sides and repeat on the left side.

Double Arm Row

6. Choose two moderately light dumbbells and hold them at your sides while standing.
7. Put one foot about a half step in front of the other and lean forward at a 45 degree angle, letting your hands hang naturally towards the floor.
8. While holding the weights slowly lift both elbows towards the ceiling and squeeze your shoulder blades together.

Tips & Warnings

• Choosing the proper weight will provide the best results.
• Always check with a physician prior to beginning an exercise program.