 Hello everybody, I'm Lance Goyke and today we're talking about the dumbbell row and how some people don't appreciate the leg drive that is necessary for this row and and more importantly The stability that I need to get from the lower body so that I can effectively move my upper body So what I'm talking about here is if you got feet that are flopping around during your row You need to kind of reevaluate where your forces are coming from so I can do a row by turning my entire body and I can get a weight that is in my hand a dumbbell That is in my hand to come up to my torso But at what cost right and that that's kind of the theme of our doing this with the right technique series of videos This row what is the purpose of your row? Well, generally the purpose is to train your upper body rowing patterns and your back muscles now Primarily back muscles. We're talking about the lats and we're talking about the periscabular muscles the ones that are in your upper back area your Trapezius your rhomboids makes you look bigger. I've never seen somebody who's Got a huge back, but is also weak right you see people with big legs Sometimes you see people with big chest Often who are weak, but you never see someone with a big back who's weak so What does this row look like well I'm gonna kind of bias myself and I want you back away from the camera here And I want you to watch your or my hips here as I row it will generally look something like this and You'll see their heel come up off the ground and they kind of do this little shimmy thing And then you'll see my hip be the thing that drives the motion up Generally when I'm seeing this I'm looking at you and I'm thinking that's too much weight Again, I like to give people the benefit of the doubt so sometimes I'll just say hey You got to keep your feet down while you do that keep that with that Well, you know one foot in particular down if you can if you can focus on just one foot that kind of helps Make it a little more approachable And ensures you'll be more successful Keep that foot down as you row Whoa, that's way much harder way much harder Generally so generally too much weight yes, but generally also you're gonna have to slow this down When you start to use the momentum it it kind of makes sense to just splint your body and turn the entire thing to get the row done But for the purposes of this I want you to be able to set your hips Straighten the ground set your feet straight in the ground firm in the ground evenly And then row with your upper body and let just a little bit of Turning occur a little bit of rotation occur So keep an eye on that no one's really commonly misdone remember to You know don't let your ego get to you too much Pick an appropriate weight slow it down if you need to and make sure your feet are staying firm in the ground