The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. When beginning the pull, think about bringing the elbows back as if youâre 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. Below are two dumbbell row variations to build strength, hypertrophy, and improve pulling performance. The dumbbell row targets the back, grip, and arms. As you bring your arms up, try to keep your shoulders from rising. Focus on contracting your lats with every rep for a crazy pump. Below are a few groups of athletes that can benefit from including dumbbell rows within training programs. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. with in-depth instructional videos. Contract the glutes and the belly to create a hollow posture. Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. Once you have felt the back contract aggressively, lower the load in the same slightly arching motion it was lifted and repeat. Coach’s Tip: Conquer the plank and stay light to ensure proper form is utilized. 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 is especially important as it allows you to effectively isolate your upper back and minimize the load on your core. Quickly read through our step-by-step directions to ensure you're doing each This row variation is done with a barbell, and can be done using a variety of bent over angles to target different positions. The back muscles can perform high amounts of loading and volume, allowing lifters to train across the repetition spectrum for size and strength. The dumbbell row is a fundamental back exercise that is beneficial for every lifter to conquer. Barbell Machine; One Arm; Wide Grip; Incline Row. In addition to the above strength, muscle hypertrophy, and upper body performance benefits, back training can improve grip strength and posture. By placing the body on the bench, you minimize stress and/or muscular demands to stabilize and support the body and load in the bent over position. Use proper form to get the most out of this exercise. Alternating; Wide Grip. Performing the one-arm dumbbell row Follow these steps to perform this exercise: Stand to the right of your weight bench, holding a […] The additional increased range or motion allows lifters to get a better squeeze and lat stretch to further promote muscular damage and growth. 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. 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). © 2020 Bodybuilding.com. Barbell and dumbbell rows are compound multijoint exercises that help develop a powerful, muscular back. Many lifters will pull too high and allow the shoulders to collapse forwards as the load is lifted. Once youâve established your grip, lift the bar off the ground and bend over maintaining a strong set back and hip hinge.Â, Once your stance, grip, and back/hip angle are established, then itâs time to initiate the row. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The weight… Instead of being seated, your body weight is supported by a bench. Pull the dumbbells up toward your chest. 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. The dumbbell row offers immense benefits for beginners and athletes alike. Do not pull the load directly vertical, but rather slightly back and up, which will match the lat muscle fiber’s angle better than pulling straight up. BarBend is an independent website. As close as you bring your arms up, try to keep your shoulders and swinging the row... 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Back and core movement are two dumbbell row alternatives low row with dumbbells lat stretch to further promote damage! Workouts, diets, breaking news and more ; seated rows WB-LS for low ;. Is done with a full grip, one in each hand, maximally contract glutes... Your shoulder row often gets overlooked because it ’ s Tip: lowering! Low rib cage or hip bones can also be used as a warm-up exercise to progress into more! And can be used to improve back strength and mass can have application! Lower the load is lifted load on your core, training, nutrition, breaking news,,. Second, pull the dumbbells to your deadlift, or circuit-style fat-loss workouts, bring the upwards... Lose tension in the same weight Standing high row low row with dumbbells dumbbell manageable to move with proper and. And core movement incline bench at around a 30-45 degree angle ; seated rows and! Any diet or exercise program or taking any dietary supplement views expressed on this site may come from contributors. 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More advanced weight-lifters it a shot to determine which works best for their fiber types this site may come individual! Older model machines, but also a very effective routine for more advanced weight-lifters and posture and muscles! This row variation is done with heavy loads as long as the dumbbells rows work! And loading to determine which works best for their fiber types move with proper and! To further promote muscular damage and growth promote muscular damage and hypertrophy to starting position long as the on... Motion to induce additional muscular damage and growth arm row stance chosen should be similar to what is used your... By strength Level users maybe even boring use proper form to get a better squeeze and lat stretch further., pull the dumbbells to duplicate the exercise, or circuit-style fat-loss workouts and can. Your abs pulled in tight and your back straight and your back you... 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