Dumbbell Row

The dumbbell row is an offshoot of the classic bent over row that was so popular 30 years ago. While the dumbbell row is very similar to the bent over row in many ways, the flexibility of movement that dumbbells allow for make this a serious growth stimulating lat exercise. In my opinion, the dumbbell row should be a staple in your upper back workouts because it allows you to train with a heavy weight through a complete range of motion with full freedom of movement.

If you're not sure how to perform the dumbbell row check out this exercise demonstration video...

Ideal Dumbbell Row Form

Muscles Used During The Dumbbell Row

	Target Body Part: Upper Back
	Primary Muscles: Latissimus Dorsi, Teres Major
	Secondary Muscles: Posterior Deltoid, Trapezius, Rhomboids, Biceps Brachii, Brachialis, Brachioradialis

Dumbbell Row Side View

Starting Position: Place one hand and the same-side knee on an exercise bench, the foot of the opposite leg on the floor, and the hand on that side of the body holding a dumbbell in your hand hanging at arms length below your shoulder.

Upward Phase: Exhale as you pull the dumbbell upward until it touches your outer chest.

Downward Phase: Inhale as you lower the dumbbell slowly to the starting position.

Special Instructions: When you pull the dumbbell back, it’s important to focus on pulling the dumbbell back at an angle (similar to how you start a lawn mower) and not straight up. Focus on contracting the muscles in your upper back as you move the dumbbell through the range of motion.

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