This is a great exercise for beginners, but also a very effective routine for more advanced weight-lifters. Grip the barbell with a grip that’s similar in width to your deadlift, or slightly wider. The back muscles can perform high amounts of loading and volume, allowing lifters to train across the repetition spectrum for size and strength. Below are two primary sets, reps, and weight (intensity) recommendations for coaches and athletes to properly program the dumbbell row specific to the training goal. The list below covers the primary and secondary muscles worked when performing dumbbell rows. Rather, be sure to keep the shoulders pulled back the higher the load is lifted. Low Row Foot Plate Features: The low row footplate is designed to plug into the low pulley frame to give you up to a 6” longer pull on cable rows. Use proper form to get the most out of this exercise. Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your feet comfortably apart. First, they will hit your traps and lats… Avoid injury and keep your form in check Coach’s Tip: Conquer the plank and stay light to ensure proper form is utilized. Already have a Bodybuilding.com account with BodyFit? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Forces the core muscles to stabilize while the upper body is moving, Trains back and grip strength, as well as hips and glutes from holding the bent-over position, Boosts the heart rate and creates a cardiovascular challenge during strength training. workout correctly the first time, every time. The dumbbell row exercise will help strengthen the muscles of the upper back, lats, rear deltoids, forearms, biceps, and even the core. The additional increased range or motion allows lifters to get a better squeeze and lat stretch to further promote muscular damage and growth. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. Don't risk doing a workout improperly! Many lifters will pull too high and allow the shoulders to collapse forwards as the load is lifted. This is ideal for lifters looking to not be limited by lower back/hamstrings strength and/or with people who cannot assume the proper bent over position. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. Our dumbbell row standards are based on 214,000 lifts by Strength Level users. The dumbbell row is a key back building exercise for lifters, athletes, and general fitness goers alike. Instead of being seated, your body weight is supported by a bench. When beginning the pull, think about bringing the elbows back as if you’re starting a lawnmower, and focus on utilizing the latissimus dorsi to move the weight.Â, Coaching Tip: If the weight is causing you to drop your chest or the elbows are flaring, then it may be too heavy and the weight used should be scaled back.Â, At the top of the movement, squeeze the full upper back and contract the lats without breaking your hip angle and set back. Further below we will discuss a wide variety of variations and dumbbell row alternatives. Individuals who slouch, sit at a desk, and round forwards in deadlifts can all integrate back exercises like the dumbbell row to help strengthen the back and improve posture. Coach’s Tip: Start light and build form, as this is a technique upper body and core movement. The stance chosen should be similar to what is used in your deadlift, but it may vary. Dumbbell Back Exercises: Lower Back (Lumbar Erectors) (Deadlifts and Good Mornings) The Latissimus (Dumbbell Pull Over) (Bent Over Low Row) The Rear Shoulders (Posterior deltoids) (Flys, Y’s and Rows) The Mid-Back (Rhomboids) (Power Pose Flys, bending) The Neck (Trapezius) (Shrugs and Upright Rows) Combo Exercises. Once you have felt the back contract aggressively, lower the load in the same slightly arching motion it was lifted and repeat. It can be used as a warm-up exercise to progress into the more advanced single-arm neutral-grip dumbbell row. Note, that the below guidelines are simply here to offer coaches and athletes loose recommendations for programming. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Coach’s Tip: You can rotate your palms (palms forwards, palms facing you, or palms backwards) to place more emphasis on the back vs biceps. The seal row is a chest supported row variation that targets the back muscles while minimizing the hamstring, glutes, and lower back involvement. Step 2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you. The incline chest supported dumbbell row can be done by lying prone on an incline bench, so that the chest is facing downwards at a 30-45 degree angle. 3) Press your other hand into … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The stronglifts system advocates heavy weights and low repetitions that put considerable stress on the musculoskeletal structure, emphasizing the need for proper technique to reduce the risk of injury. With more advanced lifters, some momentum can be used to overload the back muscles and increase upper body and grip strength. Whether you’re trying to improve your back’s size or strength, the dumbbell row is a great training option to do so. Begin by placing two dumbbells or kettlebells under the shoulders in a standard push-up position. Tempos, pauses, and eccentrics can be done throughout the range of motion to induce additional muscular damage and hypertrophy. Put Constant Tension. The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. Below are two dumbbell row variations to build strength, hypertrophy, and improve pulling performance. Pause and slowly return the weight back to … Supported Dumbbell Row. In addition to the above strength, muscle hypertrophy, and upper body performance benefits, back training can improve grip strength and posture. By Jill Fanslau. First, be sure to keep your abs pulled in tight and your back in a straight line. An alternative to the single dumbbell row that still releases the pressure on your low back is to use two dumbbells but support your torso during the exercise. The barbell row is a compound strength and hypertrophy exercise for the back, often … In this article, we will go through everything you need to know about the dumbbell row, including: Below is a step-by-step guide on how to perform the dumbbell row in the supported double arm variation. This should occur on every repetition. Hold for a second at the top of the movement then return to starting position. For most people, this is about shoulder-width apart. The renegade dumbbell row is a unilateral row done in a plank position, reinforcing core stability, scapular strength, and total body coordination. Our dumbbell row standards are based on 214,000 lifts by Strength Level users. Step #1 Dumbbell Row Author - Nat Zen Unfortunately, the 1-arm dumbbell row often gets overlooked because it’s deemed too “simple” and maybe even boring. Defining Difference: This is your classic back-thickening move—the reference point for any free-weight row. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. This item was originally designed for our older model machines, but also works with our newer IM2000 self-spotting machine and our Cable Tower. This alternative requires a bench and two dumbbells of the same weight. Bend your knees and lean forward at the hips, keeping your spine nice and straight. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. Bent-over dumbbell rows strengthen muscles in your back, as well as your shoulders and upper arms. The dumbbell row can be trained in a variety of repetition ranges. For an upper body exercise, the dumbbell row has almost countless benefits for nearly all strength, athletic, and fitness goals. Find the stance that feels most comfortable and allows your to maintain a strong hip hinge and set back. Eb says: There's nothing inherently wrong with the way most people do the dumbbell row, with one knee and one hand on the bench, but that position does invite a … © 2020 Bodybuilding.com. The Low Row Footplate Attachment is designed to provide a stable foot support to be used with the Lat Tower Option (WB-LTO) when connected to the Power Rack, Half Rack or Roller Smith (WB-PR, WB-RS, WB-HR). Join the BarBend Newsletter for workouts, diets, breaking news and more. The dumbbell row can help to increase back strength and posture, as it develops many of the muscle groups that retract the shoulder blades. The barbell row is a standard row movement that develops back strength, size, and improves pulling performance. 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