Alternating Dumbbell Cross Row
Alternating cross-body dumbbell row that increases core demand and allows independent lat focus.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: rear delts, core, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Hinge at the hips holding dumbbells.
- Row one dumbbell in a slight cross-body path toward the opposite hip.
- Lower and alternate sides.
- Keep the core braced and back flat.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Dumbbells
Coaching tips
Benefits
Alternating cross-body dumbbell row that increases core demand and allows independent lat focus.
Common mistakes
Avoid rotating the torso excessively or shrugging.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform a standard single-arm row.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Armpit hanging knee tuck
Beginner · 3 sets × 30-60sSpeed Underhand Pulley Row for Toning
Beginner · 4 sets × 12-15 repsBodyweight Upper Back Toner Up Out Back Down
Beginner · 4 sets × 12-15 repsBent Over Wide Stance Row with Powerball
Intermediate · 3 sets × 10-12 repsDouble Pulley Reverse Wolverine
Intermediate · 3 sets × 10-12 repsProne Single-Leg Frog Pump
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.