Dumbbell in & Out Row
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Stand with feet hip-width apart, holding a pair of dumbbells with a neutral grip (palms facing each other).
Hinge at your hips while keeping your back flat and your chest up until your torso is nearly parallel to the floor.
Movement
Narrow Row: Begin by pulling the dumbbells toward your torso, keeping your elbows tucked close to your ribcage. Squeeze your shoulder blades together at the top, then lower the weights back down.
Wide Row: On the next repetition, perform the row by bringing your elbows out to the sides (away from your body) to target the upper back and rear deltoids. Squeeze at the top and lower the weights back down.
Repeat: Alternate between the narrow pull and the wide pull for the duration of the set.
Maintain a neutral spine and engage your core throughout the entire movement to protect your lower back.