Bat Wing Dumbbell Rows

Beginner Level of Difficulty

The bat wing dumbbell row is a beginner level Dan John exercise that targets the mid back specifically the rhomboids.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

bat wing dumbbell rows - step 1

Step 1

Start face down on the bench with your chin hanging over the end.

bat wing dumbbell rows - step 2

Step 2

Using light dumbbells, pull your elbows up and try to touch your thumbs to the bottom of your rib cage.

bat wing dumbbell rows - step 3

Step 3

Squeeze your shoulder blades at the top, hold, and then lower the dumbbells back to the floor.