T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: Stop Rowing Like a Dumbbell

The dumbbell row is a staple, so don't screw it up.

What NOT To Do:

Here I'm kneeling on a box and chicken-winging the arm. Most people will pull straight up on this move, working more of the posterior shoulder muscles and upper back, completely missing the meat of the lats.

What To Do:

Do this free standing so your core is more activity involved and you're working the legs for a bonus. The key point here is starting the dumbbell near or past the toes to get a full stretch of the lats and dragging the elbow back and up in an arching "J" shape. Lead with the elbow to get a nice, full contraction of the lats.

There's also a rotation component happening here since we start further forward with a slight shoulder rotation toward the midline and end with square shoulders, working the obliques and core.

Related:
4 More Back Exercises You're Screwing Up

Related:
5 Lat Exercises Everyone is Doing Wrong

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago