Garden Gate Row
Improves posture and reduces upper back tension
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Back Upper. Secondary: shoulders, biceps, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart, holding dumbbells with palms facing towards the body
- Step 2: Initiation — engage the core and slightly bend the knees
- Step 3: Mid-phase — lift the dumbbells to the sides until they are at shoulder height, keeping the elbows close to the body
- Step 4: End-position — squeeze the shoulder blades together and hold for a brief moment
- Step 5: Return — slowly lower the dumbbells back to the starting position
- Step 6: Breathing and rhythm reminder — focus on controlled movement and breathing
- Step 7: Safety note — avoid arching the back or using jerky movements
Equipment
- Dumbbells optional
- Yoga mat optional
Coaching tips
Benefits
Improves posture and reduces upper back tension
Common mistakes
Rounding the back and using momentum instead of controlled movement
Make it harder
Increase the weight or resistance used
Make it easier
Decrease the weight or resistance used
Breathing
Inhale during the return, exhale during the row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 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.