Not only will the dumbbell provide maximum range of motion, but pulling with one arm at a time also allows you to focus on bringing up the weaker side if you have an imbalance issue. When to Do It: Because the lower back will be taxed the same as with barbell rows, do the dumbbell version as your first rowing exercise in your back workout.ĭefining Difference: The key here is isolation. Squeeze your shoulder blades together to achieve full contraction in the back muscles, then lower the weights to the start position. Maintaining the same torso angle, pull the dumbbells up in unison until they reach waist height. Bend over at your waist until your torso is between parallel with and 45 degrees to the floor, and start with the dumbbells hanging straight down toward the floor, palms facing each other and your arms extended. Variety promotes new muscle growth, so the more the better.Īction: Stand holding a pair of dumbbells with your knees slightly bent. With dumbbells, you also have the option of using a neutral hand position (palms facing in) to hit the back muscles from a slightly different angle, and a reverse grip can be used as well. When to Do It: In place of standard (pronated-grip) barbell rows as the first or second exercise (first rowing move) in your back workout.ĭefining Difference: The motion here is identical to the barbell row, but naturally, using dumbbells allows for slightly greater range of motion at the top, because there’s no barbell bumping up against your abs. Squeeze the contraction at the top, then slowly lower back down. Again, maintain the same torso angle throughout the lift. Bend over at your waist to the 45-degrees-to-parallel position, start with arms hanging toward the floor, and pull the bar up to your stomach. Supine rows may call on the biceps a bit, too, but with a strong mind-muscle connection, this is another great back builder.Īction: Start in the same position as a standard barbell row, except with an underhand grip on the bar (still at around shoulder width). Dorian liked the reverse-grip, because he felt it hit the lower lats more effectively than the overhand grip and even provided slightly more range of motion at the top of the rep. In fact, when performed with a slightly more upright torso (somewhere around 30 degrees), this exercise is often called the Yates row. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. When to Do It: As the first exercise in your back workout, or at the very least your first rowing move after doing heavy lat pulldowns or pullups.ĭefining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Squeeze the contraction at the top, then slowly lower the bar back to the arms extended position. Bend your elbows and contract your back muscles to pull the bar up to your stomach, keeping your torso in the same position throughout. Start with the bar hanging straight down toward the floor and your arms extended. Bend over at your waist until your torso is between parallel with and 45 degrees to the floor. The weight is heavy, the palms are facing back (pronated), the torso is somewhere between 45 degrees and parallel with the floor (depending on how heavy the weight is), and all you’re thinking about is pulling that bar, with force, up to your stomach while keeping your body stable.Īction: Stand holding a barbell with a shoulder-width, overhand grip and your knees slightly bent. Defining Difference: This is your classic back-thickening move-the reference point for any free-weight row.
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