The dumbbell row is one of indispensable exercises to target the upper-body muscles always practiced by professionals; however, unfortunately, it usually is ignored by many gymers.
To be completely honest, although it’s considered too “easy” and perhaps boring, this exercise is a great tool for the beginners or experienced gymmers. Trust me you will be astonished because of surprising results it brings to you.
I’m sure that you are likely amazed that this excellent exercise is the top priority in the workouts of many athletes and celebrities:
The Lady Gaga workout, designed by Harry Pasternack, uses it to enhance her fast-paced upper body.
Jessica Biel practices Dumbbell Rows as a part of her stamina training circuits.
The Albert Pujols workout adds Dumbbell Rows to increase his back power and extension.
The Sofia Vergara workout includes this exercise to keep her waist looking gracefully thin by obtaining a good-looking V-shape.
There are a lot of dumbbell row variations, but in this article, we only focus on two popular types of this exercise are the One-arm Dumbbell Bent-over-row and Two-dumbbell Bent-over-row.
Let’s take a step back to examine your knowledge about the one-arm dumbbell row. In general, it, an exercise of lifting a dumbbell by one arm on the bench, is suitable for beginners to start slowly, or for those to increase your back strength.
Muscles targeted: If you perform in proper form and diminish all mistakes you might make, one-arm dumbbell rows mainly make build up upper-body muscles to be firm.
Please go through all the starting position, safe movement and some key tips. It seems to look like a piece of cake, but believe me, it is actually a challenge for you.
Remember these steps to perform this upper back exercise successfully with right techniques:
If you have already developed foundation strength, the single-arm dumbbell row is one of the best absolute choices for maximizing your body development.
However, if you want to challenge yourselves more, you can set up with a variation, Two-arm dumbbell bent-over rows, to strengthen your middle back as well as other upper-body muscles.
This version uses both arms to lift a dumbbell for each hand from the ground to the stomach in a bent-forward posture and then lower dumbbells all the way down to full arm extension.
When doing this exercise, your entire back is moving, instead of one side like a one-arm counterpart. It is considered to be more professional, especially used for experienced gymers; however, the risk of trauma is higher.
Therefore, you can’t overlook some additional tips to avoid trauma as much as possible:
- If you are a beginner, let’s set up with 2-3 sets of 10-12 reps depending on your overall strength levels. You should increase repetitions and additional weight when you are stronger.
- For experienced lifters, you can start with 3-4 sets of 6-8 reps with increased weight to overburden muscles and raise strength and size. The weight of the dumbbells and the number of reps are based on your strength and experience.
Note: It is important to be honest with yourself and select an appropriate level because the muscles used are extremely sensitive. I’m sure that you never want to have any accidental injuries with them.
Remember to stay patient with this effective exercise, train these progression daily and finally witness your uncanny changes. Don’t forget some common mistakes which diminish your hard efforts you might make, so keep in mind to be in correct form.
If you are looking for a way to take your dumbbell rows to the next level, try to do it with occlusion training. This is a technique recommended for veterans but you can get insane gains from lifting very light weights. Read more about it here.
Before you go, please leave a comment below to discuss your progression with the exercises. Also, if you find this article helpful, please share it!