Back, Hyperstrike Exercise Videos, Shoulders

Alternating Lying Row

Alternating Lying Row

[Elite_video_player id=”151″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The alternating lying row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.


  • On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
  • Holding a dumbbell in each hand, pull one at a time straight up the side.
  • Return slowly to the floor.
  • Repeat with the other side.


  • Cocking the head up
  • Shrugging the shoulders up as you pull the dumbbell
  • Bending the wrists as you pull the dumbbell