Dumbbell rows refers to an exercise where you pull a dumbbell towards your body, strengthening your back muscles.
Full definition
Include the one -
arm dumbbell row in your workout the next time you hit the gym and we guarantee that soon enough you'll experience great improvements in your back development!
When performed correctly, the bent
over dumbbell row is one of the most versatile compound exercises for your back.
That being said, you'll benefit the most from including more compound exercises like bench presses, squats and
dumbbell rows in your training program.
On chest day, I like that you can do bench press and
dumbbell rows on the same bench.
He loved pairing exercises like dumbbell chest presses with
dumbbell rows for a classic upper body pump while still losing fat on a weight loss program.
Other pulling exercises that burn calories
include dumbbell rows, barbell rows, and resistance band rows.
As great as
traditional dumbbell rows are, if you want a wide, thick and powerful back, you need more of the one - arm version of this classic move!
To target this area, do exercises
like dumbbell rows, chin ups, inverse body weight rows and pull ups.
You can use the one -
arm dumbbell row to balance out the sides in your back, so do it more extensively on your weaker side.
Once you have reached the intermediate phase (where linear progression is no longer possible), you can add in barbell /
dumbbell rows for assistance.
Kroc rows are basically ridiculously heavy, high -
rep dumbbell rows that will murder your entire back and shoulder area, as well as completely exhaust your forearms.
These are the weights I used for the rest of the weighted exercises: Dynamic Squat with One arm Dumbbell Press — 15 lb dumbell
Dumbbell Row Pushups — 15 lb dumbbells Crunches with Hand to hand Dumbbell Passes — 7 lb dumbbells Russian Twist with Dumbbell — 15 lb dumbbells
For all of the aforementioned reasons, it is recommended that you use the one - arm
dumbbell rows as you primary free weight rowing movement.
Dumbbell Rows Targets: Latissimus dorsi, biceps How to perform: Hold a dumbbell in one and stand with your feet shoulder - width apart.
If that's the case, replace it
by dumbbell rows, and then replace the barbell rows by lat pull downs.
Tuesday Bench reps 6 sets of 2 reps @ 80 %
1RM Dumbbell rows 5 sets of 6 - 10 reps Overhead press3 sets of 6 reps @ 60 % 1RM Face pulls 3 sets of 12 to 15 reps
Performing single - arm
dumbbell rows after the compound exercises is a smart way to achieve better isolation of the upper back.
The one - arm
dumbbell row hits your lats as well as the trap muscles and the upper back.
CHEST
SUPPORTED DUMBBELL ROW: Lie on your stomach on an incline bench, holding a dumbbell in each hand hanging directly downward.
Exercise # 1 - One Dumbbell «Goblet» Push Press - 4 - 6 reps Exercise # 2 - Goblet Squats - 4 - 6 reps Exercise # 3 - Single
Vertical Dumbbell Rows 15 - 20 + reps Exercise # 4 - Single Dumbbell Stiff - Legged Deadlifts - 4 - 6 reps Exercise # 5 - On - Dumbbell Push - Ups - 15 - 20 + reps Exercise # 6 - Dumbbell Swings - 6 - 8 reps
Push up
into dumbbell row, 10 rows each arm (20 total pushups — do on knees if need to.)
Variations of these movements that change angle work the muscles differently and in some cases can more beneficial and joint - friendly — dumbbell floor press, Neutral grip eccentric chin - up, Chest supported neutral
grip dumbbell row, steep incline dumbbell press, B - stance deadlift, Bulgarian split squats.
Thanks for sharing Jess @hellotofit recently posted... Back to the Basics: kneeling dumbbell row
Bent
Over Dumbbell Row For this exercise you will need a dumbbell and a workout bench.
You can also add in a light set
of Dumbbell Rows and then move into some light sets of Dumbbell Curls and Triceps Push Downs.
bench press — 8 sets of 10 - 12 reps pull downs — 8 sets of 10 - 12 reps dumbbell fly — 3 sets of 10 - 12
reps dumbbell row - 3 sets of 10 - 12 reps Wednesday — Legs
You can mix deadlifts, chin - ups, close grip pull downs, and bent
dumbbell rows for the back, squats, leg press, and leg extensions for your tights, and flat bench press, decline bench press, and incline barbell bench press for your chest.