10 ROW VARIATIONS FOR A BIG STRONG BACK
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Dumbbell Row for Beginners
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Video taken from the channel: Jeff Nippard
How to PROPERLY Dumbbell Row | 3 Dumbbell Row Variations for Muscle Gain
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How To: Dumbbell Bent-Over Row
Video taken from the channel: ScottHermanFitness
6 VARIATIONS of BENT OVER ROWS: Advanced Back Workout Brown Hornet Fitness
Video taken from the channel: Brown Hornet Fitness
BENT OVER DUMBBELL ROW TO SCULPT YOUR UPPER BACK
Video taken from the channel: TheHealthSite.com
Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther).
Keep.The dumbbell bent over row, unlike the basic dumbbell row, is performed in a standing position with two dumbbells in your hand and then flexing at the waist to bring your torso forward. It should only be included in your workout routine if you do not have any back issues. Dumbbell vs Barbell Bent Over Row.
Step 1: Bent-Over Row In order to master the advanced rowing exercise variations, you’ll begin with the bent-over dumbbell row, which will help you lock down the proper form. The starting position for this move is similar to that of a deadlift, with hinged hips and a flat back. A. Holding a dumbbell in each hand, stand with feet hip-width apart.Perform it using a low or high pulley to maintain continuous tension over your back muscles.
Variations. Dumbbell Bent Over Row: Performed by standing with a dumbbell in each hand and bending over, while keeping the back straight. Incline Dumbbell Row: Involves lying chest-down on an incline bench while holding a pair of dumbbells.The dumbbell row can help to increase back strength and posture, as it develops many of the muscle groups that retract the shoulder blades. Individuals who slouch, sit at a.
Dumbbell Bent-Over Row Form Tips Keep your eyes focused on the floor slightly in front of feet to maintain a neutral neck and spine. Keep core engaged throughout each set and try not to move your torso at all. Focus on squeezing shoulder blades together at the top of each rep.
Bent-Over Dumbbell Isometric Hold With Opposite Row Muscles worked: traps, shoulders, chest, lats, rhomboids, biceps, erector spinae Follow the same setup for the bent-over row. Then bend one arm to pull your elbow straight back, tight to your side, until the weight reaches your torso, to start.Give this dumbbell only workout a go designed to hit your shoulders, chest, back and arms without needing much space or kit. The workout is split into 3 supersets, which you do back to back for 40 seconds each with a 20 second recovery after each superset.
Repeat each superset 3 times over with a 1-minute rest in between rounds.Do a row every time you train. To add slabs of muscle to your back, you’ll have to specialize. To add muscle quickly, increase training frequency and volume, and add new exercises to your back training while dialing back in other areas. Let’s break it down, go over some exercises, and look at a sample program.
Increase Training Frequency.The Bent-Over Row is an effective back-training exercise for building strength and size. Many variations exist, from the classic Barbell Row to Dumbbell (DB.
The dumbbell bent-over row is a great compound exercise that will strengthen your back. In fact, performing rows will likely improve your posture as you increase your traps and lats, pulling your shoulders back and straightening your back. Dumbbell Bent Over Row Summary.How To Do The One-Arm Dumbbell Row You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a.
Bent-over dumbbell rows will also work your lats and multiple back muscles. This is a popular compound exercise, which you can (and should) add into your back or pull sessions. As you’re in a bent-over position, using the correct form is key to avoiding injury. S.With a dumbbell in one hand, lean forward and place your other hand on a knee-high exercise bench.
Bend your knees slightly, make sure your lower back is slightly arched, and allow the weight to hang down from your shoulder. Tuck your chin in and extend your neck.Place one dumbbell in each hand.
Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent and soft. Keep a strong back and core while you inhale and extend the weights back and over your head.
Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head.
List of related literature:
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from NSCA’s Essentials of Personal Training |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Natural Bodybuilding |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
51 comments
Seriously, is it difficult to do this without straining your spine? “Engaging your core” is a pretty nuanced command/ wtf’s it mean
Kaizzad sir we want more videos. You are not active on YouTube like you were 4-5 years ago.
Great video! Love the intro. Technique and proper form are so important.
Excellent set of weights!>>> ur2.pl/1182 I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I’m done!! Excellent equipment, just gotta keep doing it at least 5 times a week!
Thanks for a great video, again! I enjoy watching your old videos.
I invite you all to check out and subscribe to my channel https://www.youtube.com/watch?v=311r95xrTmU
Damn! He is strict…
it is like being instructed by an army general..
I like this guy…
Just subscribed u sir ��
Is it best to use a Smith mach8ne for this movement as it won’t let you cheat?
Db rows vs Barbel rows. I’ve always done Barbell but would be good to hear peoples preferences and why
I have question.Which row takes more toll on the lower back?pendley row or the bent over row?
Also what are your thoughts on deadlift rows?
To bench or not to bench? Seen many pictures of pro-body builders doing bent over rows with just the support hand on the dumbbell rack-no bench. Comments?
Gonna start doing these. My back is definitely the weakest part of my body since I’ve NEVER trained it. Appreciate the information.
1. bent over barbell row (medium-heavy)
2. single arm dummbell row(medium weight)
3. t bar row(light-medium)
Hey herman i lyk ur vedios….m a beginner,i have just started doing gym,,,,,
so i need a routine for the workouts,,,, can u send me….???
I have finally figured out the perfect exercises for get a thicker upper back. Im throwing these in with a chest support after my current routine slows down my gains.
he says it on the beginning it works lats traps and some biceps
This guy is serious. I feel like if the guy had lifted wrong he would’ve grabbed an AK and shot him.
Is your lower back suppose to hurt when performing this exercise?
Hey Scott, recently got ulnar nerve subluxation on my left arm and the nerve is snapping whenever i hit (mainly) tricep and shoulders. Do you know how to train around it and avoid hurting the nerve? thanks
Or do wide grip pull ups. Best exercice for back. Calisthenics is the best for making the strongest back.
Hey Jeff would like know more info about posing and its benefit’s
Guys he is my acadamy trainer, his name kezat kapadiya, he has extremely high knowledge, & he charge 2.5 lakh salary per month.
not sure these type of rows are better than reverse or constant tension rows.. I like doing these while standing on a block… Arnold did these standing on a bench…
Great video man keep it up�� Just subbed would love it if you could check my channel out too bro ��
Call it a pipe dream if you will but couldn’t you with time get on Martins level? You’re a proven champ and I’m fairly sure with your dedication you could contend. He used to be smaller and made the change so I don’t see why you couldn’t. I think you have goals but here’s my 2 cents
Nice demonstration! I’ve had problems with all types of rows and I’m gonna try what you showed us!
thanks, and i want to ask is there any exercise for that farhan’s voice?
ty sir….great info…pendlay rows alot, landmine single arm rows, bent over rows…but now i will start implementing the deadlift row..cuz i want to increase my deadlifts so ty…
Thank you for them workout tips you have a blessed day God bless you and keep up the good work ��
When I do dumbbell rows I keep my hands pronated, is that good?
Interested to hear your feedback on your rows! Also I just dropped a FREE conjugate strongman program in The Iron Lions DB group (Join and check it out)
Hi Jeff. Firs of all you are one of the best athletes I follow on Youtube! maybe the best… maybe:D
One question for you: can i do australian pull-ups instead of doing the Barbell b.o. rows? What are the differences?
Are flat sole or elevated sole for 6ft 1 tall lifters matter?
Really great information. I can do dumbell rows correctly now.
I’m a little smaller then this guy but I use 30s and I cant bend over as far but I like to lift heavier then 15s
Holy shit get this guy a deep voice changer for Christmas till his balls finally drop lmaoooo prepubescent kid
BB bent over row
Single Arm row aka lawnmowers ��
Seated cable row
BEND OVER I WILL SHOW YOU PULLOVER HOODIE
https://dumanus.com/product/bend-over-i-will-show-you-pullover-hoodie/
Just read listened to 5 seconds of this lol… how can someone give advice on building muscle when they don’t have any lol
Could you use a stationary T-Bar to take the pressure off the lower back and still get the same benefits?
But i have heard that when the knuckles face forward you hit the upper Lat more?
My back hurts when I do this even though I tried to keep it straight.
Whenever I do this exercise, my lower back hurts mostly my lower spine. But it wares off in 10 mims or so. Am I doing this wrong?
Thank you this video is very informative. Seems like I have been doing it incorrect as I tend to feel strained in the neck area. The dumbbells that are being used, what type are they please?
If you desire to get ripped, you should do a Google search “Ripped X Beast”. You are bound to get the body you deserve.
I see so many people letting their ego control this exercise and it drives me absolutely nuts
ive been lifting off and on for 20 years, the last 5 years I’ve been consistent. I have just recently added dumb bell rows and watched this video to make sure I was executing the exercise properly. Thank you, your video was the best on the form.
Close grip landmine row is my all time favorite. It gives a great pump and contraction while moving heavy weight and just feels different than other rows.
I went looking for a clip to remind me of proper form for this exercise and this was the first one I found. Couldn’t have asked for a better clearer description. I will look for your clips for other exercises in the future. Thanks for the great clip.
1. Pendlay Rows heavy
2. Hammer Strength rows medium
3. dumbell rows light
Rowing is the most fun. Probably cause it’s what I’m best at
Are you from Vermont? Or Canada? You said Baahr instead of Bar.
Also, thanks for including a tall person in the video. I’m 6’3