VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Use a flat bench, just like you would for a regular dumbbell row.
2. LIFT: Lift the weight by pulling your elbow up at a 45* angle – unlike the regular dumbbell row, where you’d stay tight to your side.
3. TIP: An overhand-grip of the dumbbell will allow us to explode the weight up, allowing us to flare out elbow out and engage our deltoids far more than we could on a regular rowing motion. This will still hit the muscles of the back, but switches the primary muscles around to allow the deltoids to become the primary drivers.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Rear Delts, Middle Delts, Traps)
• Arms (Forearms, Biceps)
• Back (Lats, Middle Back)

ALTERNATIVE EXERCISES:

• Wide-grip Seated Row
• Barbell Row
• DB Power Row