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- Jun 20, 2006
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I am trying to work on my rhomboids, mid/lower traps, right now so I did bent over two arm dumbbell rows with elbows flared out for the first time ever (while eliminating seated cable rows using a V-handle). My mid back has never been so pumped (during) and sore (the next day) in my life. The strange thing is, seeing as you generally don't activate the lats with this type of row, my lats had A LOT more energy to do my second exercise, which is wide grip lat pulldowns, and thus I did more weight than normally. I know Phil strongly suggest that these should be the ONLY way you should do a row exercise (with elbows flared out) and now I see why he says that.
Here is all I do for my back/bi exercises:
1. Bent over two arm dumbbell rows with elbows flared out 3x8-10
2. Wide grip lat pulldowns to the front 3x8-10
3. Seated dumbbell curls 3x8-10
Does anyone else do bent over two arm dumbbell rows with elbows flared out to work their rhomboids, mid/lower traps?
Here is all I do for my back/bi exercises:
1. Bent over two arm dumbbell rows with elbows flared out 3x8-10
2. Wide grip lat pulldowns to the front 3x8-10
3. Seated dumbbell curls 3x8-10
Does anyone else do bent over two arm dumbbell rows with elbows flared out to work their rhomboids, mid/lower traps?
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