Elbows-Out Dumbbell Row

Row with the elbows flared: it increases the contribution of the upper back and the rear delts.

• Compound
• Dumbbell
• Beginner

How to do it

• Chest on the incline bench with a dumbbell in each hand
• Keep the elbows high and flared, at shoulder height
• Pull the shoulder blades back and up, and return under control

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Tucking the elbows in and turning it into a lat row
• Going so heavy that the shoulders shrug toward the ears

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Dumbbell High Row (upper back)
• Single-Arm Dumbbell Row
• Chest-Supported Machine Row