Muscles Targeted:

• This exercise primarily targets the muscles in the back, specifically the lats, and secondarily targets the biceps.

• Most back workouts consist of at least one row variation if not more.

Form:

• Start by putting your non-working hand on a stable surface such as a dumbbell rack or a bench.

• Bending over is very important because the more upright you are the more your traps and shoulders will work, while the goal here is to target the lats.

• Pull the dumbbell toward your hip using the elbow as your guide.

• Roll your shoulder back slightly and keep the chest up as you squeeze each repetition.

Rep Ranges:

• This exercise is great in any rep range but going for reps fewer than 6 may increase risk and getting a full contraction in your back will likely be more difficult.