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Back Exercises 2


Updated May 16, 2014

4 of 11

Horizontal Rows
Horizontal Row
Paige Waehner
The horizontal row is a twist on the traditional dumbbell row, taking the arm perpendicular to the body to target the upper back muscles. This move is perfect for focusing attention on the posture muscles and challenging the back muscles in a different way.
  1. Prop the left foot on a step or platform, placing the left hand on the left thigh to support the back.
  2. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room.
  3. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body.
  4. Imagine bringing the weight towards your armpit as you squeeze the shoulder blades.
  5. Lower the weight and repeat for 1-3 sets of 8-16 reps.

Form Tips

  • This is not a regular dumbbell row so, at the top of the movement, your elbow is perpendicular to the body.
Related Video
Building Upper Body Strength in Children

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