Bent Over Bench Back and Leg Stretching DB Row
Targets the lats, rhomboids, mid traps with a controlled row pattern; builds strength, control and mind-muscle connection.
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Lats, Rhomboids, Mid traps. Secondary: Biceps, Hamstrings, Gluteus maximus |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Place one hand and knee on the bench and hold a dumbbell with the other hand.
- Extend the free leg back to stretch.
- Row the dumbbell to the ribs.
- Lower slowly and switch sides.
Equipment
- Dumbbell
- Flat bench
Coaching tips
Benefits
Targets the lats, rhomboids, mid traps with a controlled row pattern; builds strength, control and mind-muscle connection.
Common mistakes
Shrugging the shoulders or pulling with momentum.
Make it harder
Increase the weight or add a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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