INSTANT MUSCLE: BUILD A BATWING BACK

Last Updated on January 7, 2021

The batwing row will thicken your back and test your fortitude in one gut-wrenching exercise.

Working your lats unilaterally and with your chest supported on a bench isolates them as best you can.

HOW TO DO IT:

Two steps to building a bigger set of wings.

1. LIE CHEST DOWN (You may need to incline the bench.) Row the left-hand dumbbell. Now perform five rows on the right arm while holding the isometric.

2. ON YOUR LAST REP of the row, hold the top position and lower your left arm. Now perform rows on the left side while you statically hold up the right arm.

QUICK TIP: Pinch your shoulder blades together at the top of each rep.

 
reference.muscleandfitness.com.