Dumbbell row exercise makes your muscles more appealing, especially what you got at your back. Are you wondering how to get an hour-glass shape back? Well, you have a way to do that.
Dumbbell row exercise improved your overall appearance to your back muscles. It has been observed that both men and women improve their strength, aside from appearance. It is the result of doing the DB row properly.
The benefits of dumbbell row exercise can be seen in men and women. For men, it will be evident for the muscles from waist to shoulder. And for women, it will strengthen the lats and upper back. It will also give your waist a slimming appearance due to muscular proportions.
Strength and Balance
More so, doing a dumbbell row is an exercise to gain strength and practice balance. It is crucial to have proper training with DB rows inclusion. Unlike cable row, dumbbell row exercise can be done one side at a time. You can see the difference and notice that your body is compensating overtime. Of course, the result of doing this exercise cannot be regarded as in the snap of a finger.
Another thing that your body can gain in dumbbell row exercises is excellent posture, especially with your shoulder and improve its functions. If you have a slouch shoulder, then you can straighten it by doing the dumbbell row. This exercise enhances the role of the upper back while keeping our shoulders in proper alignment. It also strengthens the muscles around our joints.
As compared to pull-ups, dumbbell row exercises are more superior because pull-ups only do activities on your shoulder. But with dumbbell rows, shoulders and back muscles are the focus.
Powerful Lower Body Functions
Now, who could have thought that performing dumbbell rows will also make you a stronger runner? Because it improves back and shoulder muscles, dumbbell row exercises are performed by athletes, especially runners. There have been many records that runners perform well when they do dumbbell rows exercises.
Last but not least, doing DB rows will have a significant effect on your daily routine. Having strong back, arms and core is what you need to perform some of your regular activities. You will be confident because of the visible effect it will give to your shoulders. And you’ll notice the big difference in you after you do the dumbbell row.
What could have been done wrong?
Like other workouts, doing dumbbell row exercises can be done improperly. There are some mistakes while doing this exercise. For beginners, it is usual to commit mistakes. So, to prevent you from doing it, here is our list of common mistakes done while performing the dumbbell row exercises.
On top of everything, what matters is to know the right muscles to use beforehand. Also, the stance in every workout is essential. It is not just about bending, rowing or cranking each set and repetition.
When it comes to doing the stance for the dumbbell row, it is essential to have control of your hips and spine. One of the most convenient starting points for beginners is placing your one hand on a bench and an even stance with your feet. From here, keep your hips squared to the ground for the whole duration. It means you will need to keep your core active as you row. Also, make sure your shoulders are slightly higher than your hips. It is essential because you will have to turn on your back extensors to do this, and it will protect your lower back from lifting the weight.
How much tension does the dumbbell row exercise gives our body? To properly create some pressure on your shoulder blades, make some squeeze on it. By doing this, it will prevent you from doing the row with rounded upper back, which will protect your shoulders over time. Also, you can avoid the situation of bugging your shoulder blades. The tension you will get from each row will create an advantage to your muscles. Make sure that you will first squeeze your shoulder blades intentionally on every repetition, and as you progress, it will move naturally.
Proper pulling is the key.
One common mistake of many while doing dumbbell row is using your biceps to pull instead of pulling with your back. Proper pulling is the key, and you will have to do it using your back. Do not go with the practice of using your biceps. How can you do it? There are certain things that you will need to do. For instance, you have to pull your elbow as high as you can. Try to imagine that with your forearm as a large hook that is gripping the dumbbell. Your biceps will be involved in the row either way, but it should not be the dominant mover on every repetition. When you do the pulling, you are good to go with the variations of dumbbell row.
What is the dumbbell row exercise?
Before going through the variations of the dumbbell row, you may want to know how to do it.
The dumbbell row is not for beginners. If you are new in doing it, you will need some assistance. Since the focus of this exercise is a strength, the muscles involved are back, biceps, shoulders and abs. And obviously, you will be using dumbbells on this one.
How to do it: Your starting position is to stand with your feet apart, shoulder-width, while holding a dumbbell in each hand. Then, bend the knees slightly and do a bend over at the waist with your back straight. Let your hands grip the dumbbells in front of the body with arms fully extended. Next is that you will need to contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position. Finally, lower the dumbbells to the starting position.
Reminder: Make sure that your upper back is straight throughout your exercise. Keep your neck neutral and spine flat. Maintain the proper path of motion and row the dumbbell to the side of your rib cage.
Your Alternatives for Dumbbell Row
Symmetrical Stance – One-Arm Dumbbell Row
This stance is standing square-on to the bench. You will only have one hand on it while you row with the other. The importance of doing this variation of dumbbell row is to increase the challenge to your core – increasing your work harder against the weight to hold your torso in place while you row it up and down.
How to do it: Your starting position is standing with your feet apart, shoulder width and hinge at the hips to lean over the bench on the one hand. Push your back while keeping it straight. To do one arm rowing, row the weight up and make sure that only your arm is moving during the exercise.
Single-Arm Dumbbell Row using Gym Ball
How to do it: Ditch out the bench and use a gym ball on this variation. It will increase the work to your core. And it will keep you still while performing the rows. Using the gym ball will make your exercise a better all-round workout even if you won’t be able to lift as much weight.
Incline Dumbbell Row
How to do it: Make sure to incline the bench at 45 degrees. Then, get a grip on your dumbbell in each hand and row them up to your chest. Make a squeeze to your shoulder blades together at the top of the movement. Don’t let your chest come off the bench at any point during the exercise. Lying on a bench like this is an excellent way to prevent you from rounding your back while performing the movement.
Alternating Dumbbell Row
How to do it: Your starting position is to stand with your feet apart in shoulder-width distance. Then, hold a dumbbell in each hand using an overhand grip. Lean forward at your hips, with your arms fully extended. In this way, each dumbbell is just above the floor. Next, contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Hold this position for one second and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.
Reminder: Keep your body from rotating, and your shoulders square to the ground. Maintain your good posture and proper path of motion. Make sure to row your dumbbells to your rib cage side. You should keep your back flat and core tire, without moving your back around as well.
Single-Leg Dumbbell Row
Essential dumbbell row exercise focuses on strengthening your muscles at your back, biceps, shoulders and abs. Also, it includes muscles to your glutes and hamstrings.
How to do it: Your starting position is standing tall with your feet apart with shoulder-width distance and knees slightly bent. Then, hold a dumbbell in one hand. Make yourself lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip. Next, contract your back and row the dumbbell toward your ribcage. Hold this position for few seconds and lower your arm and leg to the starting position.
Reminder: Make sure to pull your dumbbell to your ribs until it touches your body. Make sure your leg won’t fall, twist or bend. Keep it high and straight. Your back should stay flat and straight during the exercise to avoid injury.
How to do it: Your starting position is holding the dumbbells with an overhand grip. Stand with your feet apart with shoulder-width distance. Then slightly bend your knees. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Your arms should extend fully, enabling the dumbbells to go down at the side of your rib cage. Next, pull the dumbbells up to the top and close to your stomach. Slowly return to the starting position and repeat.
Reminder: Make sure you keep your head up. Maintain your back and shoulders straight throughout this movement. Your spine should be secure and stable at all times.
In a nutshell
While doing the dumbbell row, you have to keep in mind some things that may affect your performance. For instance, avoid unnecessary movements like bending, rounding and hunching your back.
Also, maintain a straight line from your waist to your head. It will lessen the stress on your lower back. And it goes the same way with your head. Looking ahead as you lift the dumbbell will reduce strain on your neck.
More so, relaxation is essential to your back as you move with the motion. Your back will naturally move up slightly as you raise your arms. This natural motion and you cannot do something about it.
Finally, phasing is essential, not only in doing the dumbbell row. The quick performance of dumbbell row or other exercise is unnecessary. Because even you will do it in fast phasing, the result will be the same or even worst. Putting your muscles to the limit is a big no-no! So, the fluid motion needs to get the most out of every workout’s repetition.