The bent-over dumbbell row is a great exercise—when done with proper form. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back.
They also help you maintain that confident, promotion-worthy posture NBD. The biceps are a secondary muscle used in the dumbbell row.
And no one wants that! So, here are the key cues to follow while rowing:. Remember: Good form is always more important than more weight. Enter your info, get free access now to a sample class, and one of our coaches will get in touch with you! Eat Empowered. Blowing up your back muscles takes work, and one of the simplest, best, and most popular exercises to get it done are dumbbell rows.
The movement that you perform in general rowing exercises is great for your back muscles—especially since they're an opportunity to move a little differently than we typically do in your day to day.
But using a dumbbell for rows is particularly effective compared to performing variations with barbells or other fixed implements. You'll be working with a better range of motion using the unilateral tools, allowing you to work the full movement path of the muscles. You can take on the dumbbell row in a bent over position, with care to keep your back in spine-safe posture—but more commonly, you'll hit the bench for support as you go about your workout.
While the bench supported row is just about as common as the dumbbell curl in the weight room, Samuel recommends one major deviation from popular form to perform the exercise optimally. Check out the video above and check out these tips for a better way to row. 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 lot of inconsistency through the hips, and resultantly, through the spine.
Especially when you start learning the dumbbell row, it's important to learn to be in control of your hips and spine. That's why a better starting point for beginners is with one hand on a bench and an even stance with your feet.
From here, you want to think about keeping your hips square to the ground the entire time; that means keeping your core active as you row. Make sure your shoulders are slightly higher than your hips, too; you'll have to turn on your back extensors to do this and it will protect your lower back from lifting the weight.
You can also add a stability ball to the exercise. You should place your free hand on a stability ball to engage smaller stabilizer muscles from the torso, arms and shoulders. A powerful variation of the dumbbell row is the dumbbell renegade row.
Place two dumbbells on the floor, assume a plank position, feet a bit wider than shoulders, and grasp the dumbbells so your hands are elevated off the floor. Maintain a neutral wrist position hammer grip and perform one row on each side while maintaining a stable body straight flat back. This combines the benefits of a plank and the traditional dumbbell row, which engages your core muscles more than a regular dumbbell row.
Would you like to see other dumbbell shoulder exercises to get a perfect round shoulder? Click here. Do not overload when beginning the exercise. This will strengthen your lats, but could also neglect the smaller stabilizer muscles from your back and especially your core. Start with smaller weights, more reps and squeeze the shoulder blades during the movement.
Increase the load after completing a couple of sets with a smaller amount of weight. At all times, you should keep your back straight and not curved. Your head should follow the same direction as your torso, so avoid forward or throwing back the head.
Move the shoulder blades, not the arm. Your shoulder blades should initiate the row movement, not your arms. Also, avoid rotating your body when rowing, as this prevents your scapular muscles to be used. Perform the row movement in a controlled way.
Do not create momentum with the entire body by humping and jerking. Keep your grounded foot lunged back. By putting the foot further back, it opens up the lat muscle to work it better.
The dumbbell rows are a unilateral exercise, meaning it remedies strength and muscular asymmetry in either side of the body. The dumbbell row allows for a great stretch at the midpoint of the repetition, meaning more rapid hypertrophy and muscle growth.
It can also improve posture by strengthening the upper back, a muscle that is usually neglected. It will help you achieve an appealing aesthetic shape. For man, the dumbbell row will strengthen the back and creating the v-shape torso.
Women will create a broader back, making the waistline seem thinner, which helps achieve the hourglass shape. The athlete groups who benefit from adding dumbbell rows to their workout routines are powerlifters , Olympic lifters , and CrossFitters.
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