Split Row

Learn how to perform split rows with video and instructions by SHOCK App trainer, Ashley Steele.

How to Split Row

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Hinge over at the waist in a split lunge position, while holding a dumbbell in each hand. Your neck, torso, and back leg should be in a straight line.

  2. Slide your shoulder blades back and drive your elbows toward the sky, pulling the weights up to the side of your rib cage. Pause briefly in the up-position, and lower the weights to the starting position and repeat the movement for the specified amount of time or repetitions.

  3. Be sure to engage your core to stabilize your spine. Focus on contracting your lower and middle back muscles throughout the movement. 

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

Alternative Exercises:

3-Point Row  Alternating Row

Download the SHOCK Women's Fitness App

Leave a comment

Please note, comments must be approved before they are published