What Is Row: Exercise Basics
There are many exercises on the back, all of them are performed in the form of row movements and are divided into horizontal and vertical. According to the principle of influence on the muscles, they can be divided into basic and isolation ones, the former include exercises with free weights and some options on simulators, the latter include all work on simulators, including pullover.
So the dumbbell row refers to the basic exercises, as it allows you to work with large weights and involves several muscle groups.
When performing the exercise, all the muscles of the back are involved:
- Lats;
- Small and large;
- Rhomboid;
And auxiliary muscles are also included in the work:
- Biceps;
- Trapeze
- Back deltas;
The bent-over dumbbell row can be performed in two versions – with one arm and simultaneously with two. The first option can be attributed to a more basic one, since, with the correct technique, this exercise is not inferior to the row, which after pull is considered the best basic exercise on the back. The second option can be classified as isolation and honestly, it is less popular because it does not allow working with large weights and requires more coordination of movements.
This exercise will be effective for training the back not only for men, but also for girls, so it can be performed with small dumbbells.
If you want a base – pull a heavy dumbbell with one hand, you need detailed work – work with both hands with a small weight, but in a large number of repetitions.
Incline Dumbbell Row – 5 Reasons To Do The Exercise
The dumbbell row with one arm is very effective and most importantly a universal exercise for working out the back muscles and there are a number of reasons for this:
- Availability. This is the first and main reason for the popularity of this exercise since it allows you to build decent muscle volumes, give the back a V-shape without the use of any simulators or bars. And the dumbbells themselves are sold in any sports store, which allows you to successfully train your back at home.
- Basic. One-handed draft of a dumbbell refers to basic exercises on the back, and in some cases is not inferior to a similar version of a barbell exercise. And we know that basic exercises give the greatest impetus to the growth of muscle mass.
- Sighting. When working with dumbbells, there is the possibility of a filigree work of each half of the back separately, which favorably distinguishes this exercise from others. The alternate option allows you to stretch the back muscles as much as possible, which positively affects their growth and detail, and also eliminates the problem of imbalances in the development of the latter.
- Safety. Unlike the rod pull to the belt, the dumbbell variant is considered safer, since when the knee rests on the bench, the harmful load is removed from the lower part of the spine and knee joints. At the same time, you can use read about Rexogin on steroids.click website, so you can also work with a lot of weight, which gives a huge bonus to exercise, especially for people with injuries to the back or knees.
- Suitable for women. Women can also do dumbbell row, as there is the possibility of load variability, because it is sometimes difficult for an untrained woman to work with an empty bar, and here you can choose dumbbells from 1 kg. Also, this exercise gives the female back a beautiful shape, which looks especially impressive in a dress with a slit in the back.
Dumbbell Row Form, Correct Technique And Variations
The dumbbell row can be performed in several ways and each of them has its own characteristics and advantages.
Kneeling Dumbbell Single Arm Row: Proper Form And Features
The option with the knee on the bench is the classic and most common way of doing the exercise. In this case, the body takes an angle of inclination close to horizontal, respectively, the back muscles are worked out in this plane. This version of the exercise is the safest and is designed to be performed in strict technique, which imposes certain restrictions on the choice of working scales.
Execution technique
- Take a starting position with the knee on the bench.
- Put your hand against the bench with the same hand, the body should be in a horizontal position.
- Pull the other leg back along the bench and press it firmly against the floor.
- Bend slightly in the lumbar spine.
- As you exhale, with a powerful movement, lift the dumbbell from the floor to the lower abdomen. When moving, the body must be fixed, rotation occurs only in the shoulder joint.
- Gently lower the dumbbell down, feeling and stretching the muscles of the back, without touching the floor.
Standing Row Features And Technique
Dumbbell row can also be performed in standing position. This variation of the exercise is more difficult, as it allows you to use cheating and thereby work with decent weights. We recommend working in this style when this exercise is used as the main base for the back.
Execution technique
- Stand at the bar with dumbbells or another version of the support (bench for benches, table, etc.) and assume the starting position. The hand rests firmly on the support, the hind leg is extended along and rests on the floor, the front supporting leg is slightly bent at the knee joint.
- Take the dumbbell from the support or floor and as you exhale, pull it toward the waist with an explosive movement.
- Gently and controllably lower the dumbbell down.
- When reading, try not to rotate the body, but to pull the dumbbell with the back muscles, it is allowed to slightly help the body at the beginning of the movement to give a starting impulse to the movement, the rest of the movement should be performed due to the tension of the back muscles.
- When working on large scales, it is recommended to use straps.
The previous two options provided for the execution of dumbbell traction in a tilt with one hand, in this case, we pull simultaneously with both hands. There can be two options for doing the exercise – standing on bent legs and resting the chest against the bench.
Execution technique
- Take the starting position, for this, take dumbbells, lean forward, and bend the legs slightly in the knee joints.
- The back should be slightly bent in the lumbar region, the whole body is tense and forms a single, solid frame.
- On inspiration, we pull both dumbbells to the belt, on exhalation we return to the starting position.
Dumbbell Incline Row: How Many Reps And Sets
As we said earlier, you can perform dumbbell row in the basic and isolation version, that is, with one hand alternately or simultaneously with two. Depending on the style of the exercise, the intensity of the load changes.
In order to develop strength and gain muscle mass, men are recommended to perform dumbbell traction in the basic version, with one hand with support in the dumbbell row. In this embodiment, the optimal mode will be 6-10 reps in 3-4 sets.
In order for constant progress, it is recommended to alternate the mode of sets and repetitions, work for a large number of repetitions for one week, and perform strength work in a non-repetitive mode for another.
For girls, you can use both versions of the exercise, but the priority should be the option with one-handed traction. To work out your back effectively, you can alternate the style of the exercise, for example, do dumbbell traction with one hand for one week, pull it simultaneously with two next week. In the first case, work for 10-12 reps in 3-4 sets, in the second for 12-15 reps in 4-5 sets.
Whatever exercise you choose and in whatever style you perform, the mere fact that you are reading this article is a big plus. Since being in shape and having a beautiful and strong body today is not just a trend, but a real necessity.
