High-elbow row
- Basic
- Dumbbells
- Unilateral
Elbow high and wide as you row
Muscles worked
- Primary:
- Rear delts
- Secondary:
- Back, Traps
How to do it
- Hinge forward with a flat back, a dumbbell in each hand.
- Pull with your elbows HIGH and flared out to the sides, not tucked in.
- Lower for 2 s.
Common mistakes
- Tucking your elbows in — that is a normal row and works the lats.
- Standing up as you pull.
Tips
- High elbows shift the target from lats to rear delts.
- Use lighter weight than a normal row.