The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability.
What muscles do rows target?
During the seated row, the primary movers are the lats and rhomboids. The trapezius and biceps help the movement by assisting the lats and rhomboids.
- latissimus dorsi (middle back)
- rhomboids (between shoulder blades)
- trapezius (neck, shoulders, and upper back)
- biceps brachii (front of upper arm)
What is dumbbell row good for?
The dumbbell row targets the back, grip muscles, and arms. Those muscle groups are responsible for assisting in movements like squats, deadlifts, bench pressing, and maintaining positional strength in Olympic lifts. Stronger back muscles can ultimately lead to better lifts overall.
What back muscles do dumbbell rows work?
The bent-over dumbbell row is a great exercise—when done with proper form. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps.
Do dumbbell rows work lats?
The row is typically intended to work the latissimus dorsi, rhomboids, lower traps, and erector spinae, and requires a large degree of stabilization from the rotator cuff. This means that if you’re doing it correctly, you should feel the muscles between and below your shoulder blades working like crazy.
Where should you feel rows?
But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.
Why do bent-over rows?
Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength your posture will also improve so you don’t slump as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body.
Which row is best?
Here’s why you need to be doing the barbell row, including why the underhand row is superior for most people:
- 1 – Rows develop back thickness like nothing else. …
- 2 – Rows allow you to practice the hip hinge. …
- 3 – Rows make you a better deadlifter. …
- 4 – Rows reinforce stability in the hinge position.
How many dumbbell rows should I do?
Grasp the dumbbell with the free arm, raise the dumbbell right up to your side squeezing the lats then lower the dumbbell to the starting position about an inch off the floor. Do 6 to 8 reps for 3 to 4 sets with each arm. Always start with your weaker side or weaker arm.
Is seated row bad for your back?
Think of it, if the ‘seated’ position is flipped it’s the same position as bending over and pulling the weight to your chest. It’s just not practical, and it’s poor spinal positioning. All in all, it’s just outright dangerous and should be avoided, especially for people with lower back pain.
How do I make my dumbbell rows harder?
How to Make the Single-Arm Dumbbell Row Harder
- Use a heavier weight.
- Decrease stability (and force your core to work even harder) with the unsupported single-arm row, keeping your free hand by your side or behind your back. You can also keep your feet parallel instead of staggered for an even greater core challenge.
Do dumbbell rows work chest?
The chest-supported dumbbell row. “It works your back, rear shoulders, improves your posture, and boosts your bench press,” he says. Another reason Gaddour gives the chest-supported row top billing: It’s effective and safe for the average guy.
Are dumbbell rows enough for back?
I recommend using the dumbbell row for higher reps; I’ve found the upper back responds well to endurance-based work in general – which makes sense due to the roles they play in sustained contraction and postural correction. Sets of 12-15 are a good place to start when you’re pumping up the volume.
Do dumbbell rows build width?
Dumbbell Rows for Width
A wider back will help give your physique more of that “X” look that comes with wider shoulders and legs and a narrower waist. Here we’re primarily talking about building your lats.
Will dumbbell rows build biceps?
The bicep thickness increased by 11.06% in the arms that had trained dumbbell curls, but only by about half (5.16%) in the arms that had trained dumbbell rows. Dumbbell curls yielded more than twice the increase in bicep thickness compared to dumbbell rows after eight weeks of training for these untrained men.