Lying Dumbbell Rows Palms Behind

Here we thicken the upper and middle back.  This movement also cuts down on cheating. 

Implementation: (A)  Lie on a high flat bench that will enable you to lie face forward on it and hold a dumbbell in each hand.  Your arms should hang straight down and your palms should face behind you.  (B) Concurrently row both weights up as far as possible to your sides, the weights should come up to your sides, not your chest, in order to keep biceps involvement to a minimum. At the top, pause for a peak contraction by squeezing your shoulder blades together!  Then lower the weights again slowly and repeat.

Note: if you do not have a high flat bench, then ever so slightly incline it.
Exercise Slideshow


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