Focused Dumbbell Row

Stabilize on a bench. Hold a dumbbell at a 90 degree angle from body. Using a row like motion, pull elbow back towards the ceiling. Allow for slight torso rotation and squeeze the latissimus dorsi(Lats) throughout lift.

Repetition Guide

Strength: 3-5 Reps X 4 Sets (Heavy Weights)

Size: 12 Reps X 5 Sets (Medium Weights)

Tone: 20 Reps X 3 Sets (Light Weights)