How to Execute Dumbbell Rows
The dumbbell row is a very popular mass-building exercise. This exercise isolates your back muscles and stresses the latissimus dorsi. This exercise works your biceps, as well. The dumbbell row will build your back and help you give you the "V" taper that is very popular among bodybuilders. The V taper is, simply put, a thick chest and small waist. You can compliment this exercise with lat pull-downs and barbell rows.
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Instructions
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Pick up a dumbbell from the weight rack. The weight should be heavy enough to allow you to perform six reps, but no more than eight. Position yourself on a flat bench.
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Place your right knee on the flat bench. Your other leg can touch the ground. Your left hand will be needed to help maintain balance. Place it flat with your palms touching the bench. Keep your head up.
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Put the dumbbell in your right hand and lower the dumbbell to the ground. Make sure you lower it to the ground until your arm is fully extended.
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Pull the weight straight up till your elbow is fully bent. The weight will be diagonal with your leg when the action is complete. Contract your lats when you have the weight up. This workout works best when you have controlled movements up and down. Do not rely on momentum to help pull the wieght up.
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Repeat for six to eight steps. You will want to switch sides and work the left side when you are done with the right.
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Tips & Warnings
You can go heavy on this exercise. Be sure to work both sides evenly. Start each set with five more pounds than the previous. This is a mass muscle building exercise.
Consult a doctor before attempting a mass muscle program.
Resources
- Photo Credit www.bodybuilding.com
