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Exercise Lab

Alternating Lying PowerBlock Row

View Instructions

Equipment

  • PowerBlock

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength.
  • Upper back strength.
  • Rear deltoid strength.

Description

  • On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
  • Holding a dumbbell in each hand, pull one at a time straight up the side.
  • Return slowly to the floor.
  • Repeat with the other side.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings").

Mistakes

  • Cocking the head up.
  • Shrugging the shoulders up as you pull the dumbbell.
  • Bending the wrists as you pull the dumbbell.