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Overview
Dumbbell rows allow each side of the back to be worked independently, meaning that greater focus and range of movement can be placed on the lats on either side. By isolating the lat muscles on each side, you are able to lift the weight higher and contract the lat muscles more completely with each rep.
Like other rowing exercises, stress is placed on the lats, traps, rear shoulders (deltoids), biceps, and the forearms.
Setup
Take a dumbbell with the proper amount of weight in your right hand. Stand next to a workout bench and place your left knee on the bench with your lower leg resting along the bench. Lean forward until your body is parallel with the ground and place your left hand on the right edge of the bench so that your palm is fully supported and the fingers hang off the edge.
Your right foot should be firmly planted on the ground just to the right of the bench and facing forward. Allow the weight in your right hand to hang directly down with the palm facing inward toward your body.
Movement
Use the strength of your lat muscles to pull the weight upward as the elbows travel back. Your shoulder should also rise upward throughout this motion until you pull the dumbbell up to your ribcage. Hold at this point of peak contraction for just a moment before lowering the weight back down to the starting position. Repeat this movement for the desired number of repetitions, and be sure to do the same number using each arm.
Tips From the Trainer
Be sure to keep this motion as fluid as possible. One of the most common mistakes is to jerk the shoulders upwards and through the weight up to the ribcage. This jerking motion takes the stress off of the lat muscles and uses the momentum to raise the weight.
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