Rows are a great way to tone the muscles in your back. There are many ways to perform rows on machines at the gym, but it can be difficult figure out ways to perform rows at home. All you need is a set of heavy dumbbells and a resistance band.
Basic One-Arm Row
Place your right hand and right knee on a bench or table, keeping your back flat. Place a heavy dumbbell in your left hand. The weight should be hanging towards the ground. Pull up as you bend your elbow, squeeze your shoulder blades together and return to start. The movement should mimic starting a lawnmower. Do three sets of 8 to 12 repetitions on each side.
Resistance Band Row
Place a medium to heavy resistance band around a sturdy object, such as a pole or table leg. With a handle in each hand, bend elbows as you pull the band towards your body while squeezing your shoulder blades together. Return to start in a controlled motion. Keep your abdominal muscles tight and knees slightly bent throughout the exercise. Do three sets of 8 to 12 repetitions.
Wide Row
Begin standing with a medium to heavy dumbbell in each hand. With knees soft and abdominals tight, slightly bend over at the waist so that your chest is facing the ground. Maintain this position throughout the exercise. Next, with palms facing behind you, lift the weights as you bend your elbows out to the side, and squeeze shoulder blades together. Slowly return to start. Do three sets of 8 to 12 repetitions.
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