How To​ Do Dumbbell Rows

Dumbbell Rows

Purpose:

  • Build Pulling Strength
  • Increase Back Hypertrophy (size)
  • Increase Shoulder Integrity

Prime Movers:

  1. Latimus Dorsi (Back)
  2. Rhomboids (Back)
  3. Biceps Brachii (Arms)

How To Do Dumbbell Rows

  • In a staggered stance, with one foot forward and the other behind, bend at the hips until your torso is slightly above parallel to the floor.
  • Place your lead hand on a stable structure, or on your front knee, as you grab a heavy dumbbell or kettlebell with the other hand.
  • Maintain a neutral spine as you pull your elbow back towards your hip until it is higher than your torso.
  • Keep your palm facing in towards your body throughout the lift and pull your shoulder blade back at the top of the row while allowing your torso to rotate slightly up.
  • Control the descent as you let the weight arc back into the starting position just underneath your shoulder.
  • In the starting position between lifts, let your shoulder blade protract forward and torso rotates slightly pulling again. This slight rotation allows for use of the entire lat muscle, which is attached at the base of your spine.

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