Alternating Lying Dumbbell Row


Alternating Lying Dumbbell Row
Alternating Lying Dumbbell Row

Alternating Lying Dumbbell Row Works

Muscle Group:

Back, Shoulders




Dumbells, Bench

The alternating lying row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.

How to Do Alternating Lying Dumbbell Row

  • 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.
  • Repeat with the other side
  • Return slowly to the floor
  • Cocking the head up
  • Shrugging the shoulders up as you pull the dumbbell
  • Bending the wrists as you pull the dumbbell

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