Batwing Row

General And Specifics

• with this exercise you can train especially the rhomboid major and rhomboid minor, they prevent the shoulder blades from sticking out

Starting Position

• you can also angle the weight bench a bit
• place the weights next to the weight bench
• lay your stomach on it
• grasp the weights
• the palms point to each other
• your arms are slightly bent

Correct Execution

• bend your arms and pull the weights towards your shoulders, simultaneously or alternating
• the shoulder blades move towards each other
• the range of motion is small
• the elbows point diagonally up then
• the arms stay close to the body
• hold the tension for about 5-10 seconds
• if you pull up one weight, hold it up and let the second one follow
• do several reps