Overview

The lying PowerBlock row develops the latissimus dorsi “lats”, rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.

Description

• 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 both straight up to the sides.
• Keep your elbows out to the sides and exhale on the way up.
• Return slowly to the floor.

Mistakes

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