Prone dumbbell rows

This exercise thoroughly blasts the Rhomoids adding tremendous thickness to the back.  The position allows for tremendous isolation, because it eliminates cheating.

Implementation:  (A)  Lie face down on a bench.  With your palms facing inward (neutral grip), raise the dumbbells as high as you can to the side of your body and squeeze for a peak contraction. (B)  Now lower all the way down and repeat.
 
Exercise Slideshow

                            

 
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