Curated Action

Alternating Rows

General Training

Alternating Rows is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration30 sec

Training Details

0:00 / 0:30
Sourceyoutube.com/watch?v=rRugP_hkkE0
AuthorYouTube creator

Alternating Rows

Hold a hinged hip position with flat back, alternately rowing one dumbbell up toward the hip while stabilizing the other.

Key points

  • Keep spine neutral and resist rotational twist through the torso
  • Drive elbow back toward the hip and squeeze the lat

Common mistakes

Rounding the lower back or jerking the shoulder upward.

Sets: 1Rest: 15 secEst. duration: 30 sec
DumbbellBackLatsUpper BodyVideoAuto ExtractedYoutube20 Min HIIT Dumbbell Workout | Full Body With Caroline Girvan

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.