Power Dumbbell Rows - How To Do Them w/ Proper Form

http://worldfitnessnetwork.com Here's how to do power dumbbell rows. These are better than "supported dumbbell rows" where you put one hand and one knee on a bench because these work both sides simultaneously, force you to activate your core more, and allow for full scapular retraction. This is how you should do dumbbell rows.

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Category:

Sports

Tags:

• rows
• dumbbell rows
• how to do rows
• rows with dumbbells
• db rows
• standing rows
• unsupported rows

[Bakkiepleuah]

May I ask why you use the momentum to launch the dumbbells up? Just lowering the weight and let them go up and down in a frequent motion seems more effective, or am I missing something?

[darrinclement]

@Bakkiepleuah - Sure. There are generally 4 different goals with lifting weight: hypertrophy (muscle size), strength, endurance, or power. Power training involves momentum and explosive force. This exercise is more geared towards power/strength. If you wanted pure hypertrophy, then a slower cadence would be better (but then you'd have to use lighter weight). It depends on your goals.

[p1p0y1]

in doing this exercise what muscles does it target

[darrinclement]

Primarily the lats - latisimus dorsi - the "wings" on your back that flare out and give you the V-shape when developed. Other secondary muscles involved are biceps, trapezius, and rear deltoids.

[spartan1893]

i do em, with my back in line with horizontal, do you find anything wrong with that?

[darrinclement]

No problem with that. The closer to horizontal, the more you use your lats; if you do them at the angle I show, then you use some traps as well. Experiment to see what you like best.

[uv316]

I hate it when people come out and make blanket statements like 'supported one arm dumbell rows are inefficient' and not 'doing as good a workout'. Complete bollocks. Supported rows are not less efficient at all and there are pros and cons to both. Poliquin for one prefers them to barbell rows. As for core and erector training, you'll get much better from deadlifts and squats without the level of pressure on the lower back that many people get from the unsupported rows.

[seven7du5t]

thanks!!!

[fudgeoff420]

what a loser

[spartan1893]

ok gud, n just another two things if you dont mind...the way you do it, it has more growth potential on your rhomboids and posterior delts right? and also what do you think of trap shrugs, but horizontal, do you know if it is effective? thanx..dw no more questions after this lmao :)

[xplorer110]

i use this every back/ ab workout i use 26 kg it burns nice! thanks man