#Dumbell pullover how to#
#Dumbell pullover free#

Stronger back muscles can ultimately lead to better lifts overall. Those muscle groups are responsible for assisting in movements like squats, deadlifts, bench pressing, and maintaining positional strength in Olympic lifts. The dumbbell row targets the back, grip muscles, and arms. Application to Competitive Strength Lifts Individuals who slouch, sit at a desk, and round forward during sets of deadlifts can all integrate back exercises like the dumbbell row to help strengthen the back and improve posture. The dumbbell row can help to increase back strength and posture, as it develops many muscle groups that retract the shoulder blades. You can do dumbbell rows to develop back strength and muscle hypertrophy, with additional benefits of increased grip and biceps development when done in higher training volumes. The dumbbell row is a key back-building exercise for lifters, athletes, and general fitness goers alike. Here are three benefits you’ll get from adding the dumbbell row into your training routine. Once you have felt the back contract aggressively, lower the load in the same slightly arching motion it was lifted and repeat.įorm Tip: When lowering the weight, do not lose tension in the back muscles. Once you have reached the top position, maximally contract the back muscles to increase muscle engagement. Your elbow should be pulled past your torso, and the dumbbell should be nearly touching your hip.įorm Tip: If you do these correctly, you should feel a lot of the tension in your lats, on the side of your back. Squeeze your shoulder blades together and lead the row with your elbow. Step 2 - Initiate the Rowĭo not row the weight with your shoulder. Reset yourself, so your back is straight once again.įorm Tip : Drive your non-rowing hand into the bench to create more full-body tension.

#Dumbell pullover free#

Now, reach down with your free hand to grab a dumbbell. Tense your back so that it’s completely flat. Place your non-rowing hand and your same-side knee on the bench, with your other foot firmly planted on the ground. Stand perpendicularly next to a training bench and place a dumbbell next to it on the side you plan to row. The dumbbell row doesn’t let you lift the most amount of weight possible - if that’s your goal for back training, stick with the barbell bent-over row and Pendlay row - but it does let you load one side of your body to isolate specific muscles.

#Dumbell pullover how to#

Video can’t be loaded because JavaScript is disabled: How to Do One-Arm Dumbbell Row - Form, Muscles Worked, Benefits () How to Do the Dumbbell Row Looking to take your back training to the next level? Learn about the dumbbell row in the video below, featuring BarBend‘s former Training Editor Jake Boly.

Dumbbell Row Sets, Reps, and Programming Recommendations.

In this article, we will go through everything you need to know about the dumbbell row, including: There’s a reason bodybuilders like Arnold Schwarzenegger and powerlifters like Janae Kroczaleski make them a mainstay in their routines - they’re brutal and effective for building mass and size. While you grow your upper back and lats, your lower back and core will work hard to stabilize your torso. Single-arm moves help to even out muscular imbalances and burn more calories over time since you’re essentially doubling up your workload.

It’s also a unilateral exercise, meaning it trains one side of your body at a time. It’s simple as heck to do - you literally kneel on a bench and row your arm to your side - and it requires just a dumbbell to load the movement. The single-arm dumbbell row is one of those exercises that won’t go out of style.