3-Point Row

How to Left Arm 3-Point Row

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to the side of a bench hinged over at the waist. Hold a dumbbell in your left hand and place your right hand on the bench.

2. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up to the side of your rib cage.

3. Pause at the top, and lower the weight back down to the starting position. Repeat the movement for the specified amount of time or repetitions.

4. You should feel this exercise working your back and posterior shoulder muscles.  

Alternative Exercises:

Single-Arm Row • Bent-Over Row

How to Right Arm 3-Point Row

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand to the side of a bench hinged over at the waist. Hold a dumbbell in your right hand and place your left hand on the bench.

2. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up to the side of your rib cage.

3. Pause at the top, and lower the weight back down to the starting position. Repeat the movement for the specified amount of time or repetitions.

4. You should feel this exercise working your back and posterior shoulder muscles.     

Alternative Exercises:

Single-Arm Row • Pullover