The incline dumbbell row is a strength exercise that mainly works the upper body muscles.Mainly it targets the back muscles called the latissimus dorsi (lats). Named after Jim Meadows, bodybuilder and EliteFTS advisor; this row utilizes a unique angle and hand placement to build immense back strength and size. This exercise is very demanding on the core muscles (obliques) and can be used to increase both back and core strength. One-Arm Dumbbell Rows. The dumbbell row is a back train that stresses high quantities of muscle tissues when carried out appropriately in the back, biceps, and forearms. The dumbbell row can be done to develop back strength and muscle hypertrophy, with additional benefits of increasing grip and biceps development when done in higher training volumes. The IYT raises exercise is unknown but one of the most effective workouts … Uses: The dumbbell row is at home either as an anchor exercise or an ancillary move. The record under covers the first and secondary muscle tissue labored when performing dumbbell rows. In this article we will discuss on… For best results, you’ll want to schedule both for regular appearances in your workouts. Many lifters will pull too high and allow the shoulders to collapse forwards as the load is lifted. Those muscles groups are responsible for assisting in movements like squats, deadlifts, bench pressing, and the ability to maintain positional strength in Olympic lifts. The dumbbell wide row targets the upper and middle back and also the lats, which are the muscles located at the sides of the back. 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. Grip the dumbbell with a full grip, one in each hand. 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. Improved back strength and mass can have direct application to pulling, squatting, carrying, and pressing movements. This activates a lot of your muscle areas; your back muscles, biceps and much more. Once your stance, grip, and back/hip angle are established, then it’s time to initiate the row. Step 4: Lower the dumbbells back down to starting position. You can do it early on in a back workout and go heavy, down in the 5-to-8–rep range, or save it until later in a workout and approach it as a detail exercise, going lighter for more overall reps. Advanced Technique: Because it’s easy to change weights, the dumbbell row lends itself to drop sets, repping to failure and then dropping down to the next dumbbell, continuing until you can no longer rep with good form. Below are three (3) dumbbell row alternatives that can be used to improve back strength, muscle hypertrophy, and posture. Muscle mass Worked – Dumbbell Row. The dumbbell row is a key back building exercise for lifters, athletes, and general fitness goers alike. At the top of the movement, squeeze the full upper back and contract the lats without breaking your hip angle and set back. Overhead Dumbbell Shoulder Press But you have to do those rows right too, and that's where the incline bench row comes in. Rather, be sure to keep the shoulders pulled back the higher the load is lifted. In that ultimate exercise guide, we discussed many upright row variations that coaches and athletes can use to maximal develop muscle groups and movement patterning necessary for movements like the snatch, clean, high pull, and more. Lower the dumbbell under control along the same path. Below are a few groups of athletes that can benefit from including dumbbell rows within training programs. Muscles Worked – Dumbbell Row. The dumbbell row can be trained in a variety of repetition ranges. What you really want is balance in the shoulder muscles. Bent-over dumbbell rows strengthen muscles in your back, as well as your shoulders and upper arms. Step 3: Let the dumbbells hang in your arms and then pull them up to your chest. The other is a row, where you pull against resistance from a position in front of your body into your torso. The stance chosen should be similar to what is used in your deadlift, but it may vary. This can also help to maximize back strength and development by minimizing any limitations one may have due to fatigue when supporting themselves in the standard bent over position. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. When doing one-arm dumbbell rows you are working the whole lat, the upper back, and the trap muscles. The dumbbell row targets the muscles of the back, especially the latissimus dorsi and rhomboids. Benefit 1: Makes you appealing! Once you are standing erect, push your hips back and load the hamstrings and glutes as you assume a bent over position, similar to that of other bent over rows/deadlifting movements. (Try supersets of the bent-over row with a dumbbell bench … Inverted Rows. Use proper form to get the most out of this exercise. Pronated-Grip Dumbbell Row. Coach’s Tip: Be sure not to over row the dumbbell upwards. You’ll hold a dumbbell in your free hand, letting it hang straight toward the floor with your elbow loose. Competitive CrossFit and fitness athletes can benefit from dumbbell rows as they address unilateral back strength, improve posture over time, and enhance upper body hypertrophy. It is suggested that lifters experiment with various repetition schemes and loading to determine which works best for their fiber types. Dumbbell I-Y-T Raises. 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 exercise will help strengthen the muscles of the upper back, lats, rear deltoids, forearms, biceps, and even the core. Lifters who struggle with pulling movements like deadlifts, pull ups, upper body strength and endurance can use dumbbell rows to develop such attributes. Perform 3 sets X 10 reps. Coach’s Tip: When lowering the weight, do not lose tension in the back muscles. The dumbbell row offers immense benefits for beginners and athletes alike. 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. Dumbbell bent over row exercise guide with instructions, demonstration, calories burned and muscles worked. Keep your other foot on the floor beside the bench. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. Begin by placing two dumbbells or kettlebells under the shoulders in a standard push-up position. Bent Over Dumbbell Row Muscles Worked. Tempos, pauses, and eccentrics can be done throughout the range of motion to induce additional muscular damage and hypertrophy. I just had to use the heaviest dumbbells in the gym and those were only 120's. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Rhomboids. 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. This completes one repetition. One is a pulling motion from overhead downward, such as in a pull-up or cable pulldown. Once you have reached the top position, maximally contract the back muscles to increase muscle engagement. Pause, then lower the dumbbell back down, and repeat the same movement with your other arm. BarBend is the Official Media Partner of USA Weightlifting. These exercises use less resistance and are primarily focused on feeling your target muscles doing the work for a maximum mind-muscle connection. See all exercise benefits - muscles worked. Think about pulling the barbell fully to the body to ensure you’re fully contracting the upper torso’s musculature. Note, that the below guidelines are simply here to offer coaches and athletes loose recommendations for programming. Alternative: Bent-over two-dumbbell row with palms in, bent-over one-arm long bar row The dumbbell row or one-arm db row is one of the most effective back-strengthening exercises, as it allows you to focus on your lats, traps, and other muscles without relying heavily on any one side of the body to do the maximum work. Join the BarBend Newsletter for everything you need to get stronger. In addition to that, it also works the trapezius, rhomboids, biceps, spinae erector.This article discusses in detail the muscles that you engage when doing this exercise. Trapezius. For an upper body exercise, the dumbbell row has almost countless benefits for nearly all strength, athletic, and fitness goals. Do: Allow your shoulder to shift back on the ascent and down on the descent. 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. Dumbbell rows can be an effective training exercise for such goals. Although I had no intention to enter the competition, I started doing more single-arm dumbbell rows to work my back. Strengthens the often neglected shoulder muscles and straightens posture, helping you with pulling exercises like pull-ups, rows, and deadlifts. Coach’s Tip: Conquer the plank and stay light to ensure proper form is utilized. The weight should stay oriented toward the floor — think of your arm as merely a hook to connect the resistance to your lats and mid-back muscles. What Muscles Do Dumbbell Rows Work? Alternating with Iso Hold. Dumbbell Row Side Plank Technique & Muscles Worked. The additional increased range or motion allows lifters to get a better squeeze and lat stretch to further promote muscular damage and growth. In terms of the muscles recruited in the exercise, there are many muscles must engage either to cause movement or stabilize the body. The bicep muscles of the upper arm are also activated during the row -- just how much depends on the grip you choose to use. 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. Don’t: Turn the exercise into more of a curl by bending your elbow too much (inside 90 degrees) as you raise the weight. Work to keep tension on the back throughout the entirety of the set. How to do Row With Dumbbell, Leaning with proper form and technique. Below are three of these benefits. Once you row the dumbbell, contract the lats and upper back, then lower it in a controlled manner and repeat the process on the opposite side. The underhand dumbbell row is a slightly advanced variation of the dumbbell row; it involves bending over a little bit and rowing the dumbbells using an underhand grip. BarBend is an independent website. The dumbbell row targets the back, grip, and arms. For developing back strength, heavy rows can be done once a lifter has established proper coordination and control of the lower back and hips in the bent position. The Bent Over Dumbbell Row engages many muscles in the upper body. Avoid opening the shoulders and swinging the dumbbell up. This action means your back is contracting and extending. Grip the barbell with a grip that’s similar in width to your deadlift, or slightly wider. One-Arm Dumbbell Row Variations: Split-Stance Row. Make sure you start with a weight that is manageable to move with proper back and hip angles. At the top, your elbow should be pointed toward the ceiling as you squeeze your shoulder blades together. By focusing on one arm at a time, you can better isolate the lats and lift the weight higher than during a classic barbell row. Further below we will discuss a wide variety of variations and dumbbell row alternatives. Complete your reps for one side, then switch arms and do the same amount of reps for the other — that’s one set. Stronger back muscles can ultimately lead to better lifts. Starting Position: Bend at the hips and place one knee and the same-side hand on a flat bench. Set an incline bench at 45 degrees. 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. 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