Dumbbell rowing is essential. But most lifters don't spend a whole lot of time doing it, either because they're making some common mistakes and not getting results or because they're not aware of the benefits. So let's get into those.
The goal of the row is simple: to strengthen the back. Sometimes, ego is a MF'er that causes lifters to attempt weights that are beyond their capability. When this happens, you compensate by twisting the torso and using body momentum to get the weight up.
Inexperienced lifters pull with their arms instead of their backs. They're either going too heavy or they don't know how to effectively engage their backs.
In the top photo, my arm is at an acute angle with lots of shoulder shrugging. I'm using too much biceps and upper traps. In the bottom photo, my arm is almost at a 90-degree angle with no shoulder shrugging. I'm effectively pulling with my back, not my arms.
Don't hyperextend your neck by looking up during rows. This puts sheer force on the cervical spine and adds unwanted strain on the neck.
Since there are tons of rowing variations you'll never get bored with it. Here are a few variations you've probably never tried:
Your posterior chain muscles along with your core are responsible for stabilizing the spine. It isn't a suggestion. It's a requirement that you strengthen these muscles to make you better at doing all other things in the gym and in life.
Most lifters tend to favor exercises that exacerbate their internally rotated posture. They do lots of variations of lat pulldowns (isolating the lats which are internal rotators of the shoulders). Rowing exercises (where you're pulling horizontally) are good for your posture since they target the mid-back muscles, which act as extensors and stabilizers of the spine.
You've seen the turtle-shell lockouts in the gym before. Don't be that guy. Save your spine and do rows to strengthen your mid-back muscles and erectors.
Whether you're trying to accomplish your first pull-up or just want to take it to the next level, rows of all sorts will only help you.
Try adding an extra set for every pressing exercise you do. If you do 6 sets of bench, do 7 sets of rows. This doesn't apply to everyone, but it does get you on the path to prioritizing your back strength.
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