It takes effort to lift your back muscles. Dumbbell rows are one of the easiest, most popular, and best exercises for doing this.
General rowing exercises are great for your back, especially since you have the chance to move differently than in your daily life.
“Rowing is a great way to train your back, because it offsets the horizontal push positions that every day life places us in,” Ebenezer Samuel, Men’s Fitness director, C.S.C.S. says. You should extend your arms in front of yourself all day. Rowing not only hits your lats but also builds your rhomboids, rear delts and other key muscle groups that counter all the pushing of daily life.
To access more fitness content, click here. Men’s Health Using a dumbbell to row is more effective than using barbells or other fixed tools. The unilateral tools will allow you to move more freely, which allows you to use all of your muscles. While you can do the dumbbell row with your back straightened, it is possible to bend over and use the unilateral tools. However, most often, you will reach for the bench to support you as you go about your work out.
Samuel suggests that you do the bench supported row, which is almost as common as the dumbbell curl at the weight room. However, Samuel advises against using this form in order to get the best results. These tips will help you row better.
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Row with a better posture
Eb states: While there is nothing wrong with doing the dumbbell row with one knee on the bench and one hand on it, this position can cause inconsistency in the hips and, consequently, the spine. It’s crucial to control your hips, spine and hips especially when learning dumbbell row. For beginners, it’s better to start with one hand on the bench and an even stance between your feet.
You should keep your hips parallel to the ground while rowing. This means that your core must be active. To ensure your lower back is protected from the weight lifting, make sure your shoulders are slightly higher that your hips. This wrinkle is more detailed. You can find the details here.
Keep your mid-back tension.
Eb: When you start the row, squeeze your shoulder blades. This will protect your shoulders long-term and prevent you from rowing with an uneven upper back. This is something that a lot of gym-goers forget to do. It can cause your head of the humerus, which is your upper arm bone, to move closer to the collarbone, which can lead to injury to both the labral and the rotator cuff tendon. This can be prevented by squeezing your shoulder blade. You will also get more out the row. This allows you to activate your lats as well as your rhomboids each rep.
This squeeze of your shoulder blades should be done in a deliberate manner at the beginning. As you work up, it will become a fluid motion.
Don’t pull with your back, but your biceps
Eb says that once you are in position, it is easy to underestimate the row. Simply pull the dumbbell upwards. It’s important to know how you pull. Although it’s tempting to over-involve your biceps, this move is lat- and/or rhomboid-focused. Instead of thinking about pulling your elbow up as high as possible, think of your forearm as a hook gripping the dumbbell. Although your biceps are involved in the row, it shouldn’t be the dominant movers on every rep.
Brett Williams is a Men’s Health fitness editor. He is also a NASM CPT certified trainer. A former pro football player, Williams also works as a tech reporter. His workouts are split between strength and conditioning, martial arts and running. His work can be found at Mashable and Thrillist as well as other outlets.
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