Alternating Lying Row
Purposes
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Latissimus dorsi ("Wing" muscles) strength
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Upper back strength
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Rear deltoid strength
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Biceps strength
Description
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On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
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Holding a dumbbell in each hand, pull one at a time straight up the side.
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Return slowly to the floor.
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Repeat with the other side.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Cocking the head up
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Shrugging the shoulders up as you pull the dumbbell
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Bending the wrists as you pull the dumbbell