Bent Over Lat Stretching Dumbbell Row
Combines a deep stretch with a row to improve lat flexibility and strength.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: upper back, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Hinge at the hips holding a dumbbell.
- Allow a deep stretch through the lat at the bottom.
- Row the dumbbell toward the hip, squeezing the lat.
- Lower with control back into the stretch.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines a deep stretch with a row to improve lat flexibility and strength.
Common mistakes
Avoid rounding the lower back or using momentum.
Make it harder
Increase weight or emphasize the stretch.
Make it easier
Reduce the range or use lighter weight.
Breathing
Inhale into the stretch, exhale as you row.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 12 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.