How to Row Properly for Bigger Lats or a Stronger Upper Back
Rows are one of the most effective moves for building a strong, wide back. With variations like T-bar rows, Kroc rows, seated cable rows, and the tried-and-true dumbbell row, you’ve got plenty of options. But the way you row matters just as much as the variation you chooseand your form determines which muscles take on most of the work.
Sebastian Oreb, the Australian Strength Coach, recently broke down the differences between a row that hits more of your upper back and one that shifts the focus to your lats. Both versions train your entire back, but small technique tweaks change exactly where you feel the burn.
"The upper back focused row spreads the load evenly across all the muscles of the back," Oreb says. "The lat focused row also targets all the muscles of the back but has a much higher emphasis on the lats."
Both row variations are great for building muscle and strength, and each has its place depending on your goals. Once you know the difference, the next step is dialing in your form.
How to Do Upper Back Rows
These spread the load evenly across rhomboids, traps, lats, and rear delts.
- Set up with one knee resting on a flat bench, assuming a wide stance with the opposite leg for a strong base of support.
- Grab one dumbbell, letting your arm fully hang to start.
- Pull the dumbbell, driving your elbow up towards the ceiling. Think about pulling the shoulder blade towards your opposite butt cheek.
- Reset, bringing the dumbbell and arm back down to a full hang.
- Repeat on opposite arm.
How to Do Lat Rows
Your lats get most of the focus with these, though the rhomboids, traps, and rear delts are still working as secondary muscles.
- Set up with one knee resting on a flat bench. Bring your opposite leg behind your body to allow more room for the dumbbell's path.
- Grab one dumbbell, letting your arm fully hang to start.
- Pull the dumbbell back toward your hip.
- Reset, bringing the dumbbell and arm back down to a full hang.
- Repeat on opposite arm.
Related: Trainer Swears by This Underrated Exercise to Grow the Upper Back