I usually recommend bent over barbell rows, but bent
over dumbbell rows are an acceptable choice as well.
3 Sets 8 - 10 Reps. • One - Arm Bent -
Over Dumbbell Rows.
Work Sets • Bent -
Over Dumbbell Rows.
1 Set 6 - 8 Reps. 3 Sets 4 - 6 Reps. • Bent -
Over Dumbbell Rows..
I can't yet do a pull up so I work with bent
over dumbbell rows and dips regularly.
Bent -
over dumbbell rows are compound exercises that use many of your upper body muscles without placing too much stress on your lower back.
When you start performing single - leg bent -
over dumbbell rows, you should be able to handle at least 60 % of the weight you usually use for regular bent - over rows.
When performed correctly, the bent
over dumbbell row is one of the most versatile compound exercises for your back.
Bent
Over Dumbbell Row For this exercise you will need a dumbbell and a workout bench.
2 Sets 8 - 10 Reps. • One - Arm Bent -
Over Dumbbell Row.
For example, Pillar # 3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent -
over dumbbell row or dumbbell curl.
Not exact matches
When planning your back routine, focus on tried - and - true back - builders such as wide - grip pull - ups, overhand barbell
rows, bent -
over two - arm
dumbbell rows and wide - grip lat pull - downs.
Examples of mid-range movements are: leg press, bent -
over barbell
rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps curls, dips and pull - ups.
The main reason why you should choose
dumbbell over barbell
rows is that if you want to use the barbell
row in order to build muscle you will need to exert additional mental focus and effort to maintain the right body posture during the execution of the movement.
As one - arm
dumbbell rows are performed in a bent -
over position, you have one leg and one hand on a bench, creating stability and balance which allows you to freely focus on achieving the best contraction possible.
Dumbbell shoulder press 4 x 8 reps in a superset with Pull Ups 4 x 8 - 10 reps Barbell bench press 4 x 8 reps in a superset with Bent
over barbell
rows 4 x 8 reps
A1 Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell
Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar
row or a chest supported
row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent
over lateral raise — 3 X 10 - 12
Bent
over rows: Hold both
dumbbells with an overhand grip.
Squat — 1 × 20 (do as many warm up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20 Bench press — 2 x 8 - 10 Bent
over barbell
rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell curls — 1 x 15 Crunches 2 x 20
The exercises which are most suitable for partial reps include the bench press, squats, deadlifts, barbell and
dumbbell curls, barbell shoulder press, dips, close grip bench, pushdowns and bent -
over rows.
If you do not have a bench than you can do a bent
over row by placing your free hand on the
dumbbell rack or just bend
over so you are
rowing against gravity.
Seated cable
rows, bent
over barbell
rows, inverted
rows, one arm
dumbbell rows, incline
dumbbell rows, T - bar
rows and even certain machine
rows are all great options.
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations),
rows (bent
over barbell /
dumbbell rows, t - bar
rows, seated chest supported
rows, etc.), pull - ups, dips, and overhead presses.
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent
Over Barbell
Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then seated cable
row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then bent
over row Bicep curls then tricep push down Squats then military press
One armed
rows and exercise using
dumbbells instead of barbells are great for making sure you're not overusing one side of your body
over the other.
Next you should work on you back thickness buy doing 3 to 5 sets of
dumbbell bent
over rowing.
Day Three: Pull - downs 1 x 50, 1 x 100 Bent -
over Rows 1 x 50 Seated
Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50 Barbell Curls 1 x 100
Dumbbell Curls 1 x 100 Preacher Curls 1 x 100 Reverse Curls 1 x 100 Wrist Curls 1 x 100
I always preferred
dumbbell rows over barbell
rows because you get a bigger range of motion.
Exercises that build these muscles include rear deltoid raises, seated cable
rows, wide - grip lat pulls, pull - ups, bent -
over rows, and one - arm
dumbbell rows.
Warm up routine includes: 2 × 12 - 15 clean and press (60 - second rest) 1 × 10 jump squat / box jump (30 - second rest) 1 × 10 plyo (hand clap) push - up (30 - second rest) 1 × 12 bent -
over barbell or
dumbbell row (60 - second rest)
The
Dumbbell Bent
Over Row is an upper body exercise that primarily targets the middle back and lats, but also works the biceps and shoulders.
The workout: With
dumbbell in left hand, • Forward lunge, x10 total • Overhead push press, x6 • Bent
over row, x6 With
dumbbell in right hand, • Forward lunge, x10 total • Overhead push press, x6 • Bent
over row, x6 Then, • Farmers carry, x20 steps total with right hand.
Shoulders
Dumbbell Shoulder Press (alternate with Upright
Rows every other workout) 3 sets of 12, 10, 8 reps Lateral Raises (alternate with Military Press every other workout) 3 sets of 10 - 12 reps Bent
Over Laterals (alternate with Rear Delt Machine) 3 sets of 12 - 15 reps
Deadlifts: 5 x 5 reps (for the more experienced, you can drop the rep range further) Wide grip lat pulldown: 2 x 12, 2 x 8 (then drop the weight by 50 per cent and do as many reps as possible) Bent
over barbell
row: 3 x 10
Dumbbell pullover: 4 x 10 Straight arm pulldown: 3 x 15
• Repeat for 20 reps.Bent
Over Row • Pick up
dumbbells and stand with your feet hip - width apart.
75 Degree Incline DB Bench Press DB Bench Press One Arm
Rows DB Pullovers Bent
Over Lateral Raises DB Upright
Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels) Lying Leg Curls Calf Raises
Bent
Over Row: start standing holding a bar or
dumbbells.
Pulling Power Movement: Bent
over or Pendlay
rows 3 sets of 3 - 5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated
dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10 reps
Deadlifts x 8 — 10 Pull - Ups / Chin - Ups x 10 Inverted
Rows x 10 Bent
Over Rows x 8 — 10
Dumbbell Reverse Flyes x 10 Pushup to Plank
Row x 8 — 10 Back Extensions x 15
As with the squat, deadlift, and reverse bent
over row, the core is activated during the military press; and barbells or
dumbbells can be used, with a barbell preferable, as unilateral movements can sometimes lead to muscle and strength imbalances.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright
row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent -
over dumbbell lateral drop set 3 x 8
dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent -
over dumbbell lateral 1 x 15 - 20
dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: