Dumbbell Back Bat Wing Row
The Dumbbell Back Bat Wing Row mainly works the back, with help from the traps and biceps. You'll need: dumbbells.
Required Equipment
Dumbbell Back Bat Wing Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
How to do the Dumbbell Back Bat Wing Row
Setup
Stand in a hip-width stance while holding a dumbbell in each hand.
Hinge forward at your hips, keeping your back flat and your core engaged, until your torso is nearly parallel to the floor.
Execution
Start with both arms extended toward the floor.
Pull one dumbbell upward toward your hip by driving your elbow back, keeping your upper arm close to your side.
Squeeze your back muscles at the top of the movement.
Simultaneously or sequentially lower that arm and raise the opposite arm using the same mechanics.
Focus on maintaining a stable, neutral spine throughout the movement and avoid twisting your torso to compensate for the weight.
Dumbbell Back Bat Wing Row FAQs
What muscles does the Dumbbell Back Bat Wing Row work?
The Dumbbell Back Bat Wing Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Back Bat Wing Row?
Dumbbells.
What workout day should the Dumbbell Back Bat Wing Row go on?
It belongs on pull day in a push/pull/legs routine.
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