Looking for a new strength exercise that won’t just strengthen your upper back, but also improve your shoulder health too? You should try bat wing rows. It’s an isometric variation of a chest-supported dumbbell row that targets the rhomboids, traps, and (the overlooked) posterior delts.
The exercise was popularised by strength coach and author, Dan John, and it’s performed almost identically to a regular chest-supported row on a weight bench. However, instead of lowering the dumbbells back towards the floor, you hold them up in the air for a set period of time, squeezing your shoulder blades together, waking up your rhomboids, mid traps, and rear delts.
