The Dumbbell row is an ultimate and one of the most versatile upper body back exercises on can perform. this amazing exercise strengthens your upper back and thickens your middle muscle fiber.
Muscle Anatomy Of Back
Let’s go ahead and dig into the anatomy of your back, There are Only four major muscle groups that you need to hit when it comes to building a wide and thick back.
1. The first muscle is the latissimus dorsi (lats). It runs from the front side of the humerus of the upper arm bone, comes down attaches to your scapula, and attaches to your lower thoracic spine (mid-back area) and it even comes down and connects to the thoracolumbar fascia.
So you can imagine how important to hit the lats area when it comes to building width for the back
2. Trapezius – most people think of the trapezius and they only think of the upper trapezius, the muscle that you get when you shrug.
But there are actually three distinct subsections of the trapezius, the first one is upper traps that runs from your skull and your cervical spine or your neck, and they come down and attach to your clavicles.
Second, you have your middle trapezius and this runs from about t1 or t4 to upper-middle back area and comes across and attaches directly to the scapula.
Lastly, you got your lower trapezius fibers and this runs from your lower thoracic spine, comes and it also attached to your scapula.
3. Rhomboids is the deep muscle and lies underneath your trapezius, they run an angle from your thoracic spine down to your scapula.
4. Lower Back– it is attached to your hip joint and helps keep the body balance.
How To perform Dumbbell Row
Follow these steps to perform the dumbbell row with accurate form and technique.
1. Firstly keep the dumbbell under the bench and take your position by getting left knee on the bench and the right leg out to the side then lean forward on your left arms and let the right hand hang aside. keep your back straight and little arched.
2. With your right hand pick up the dumbbell, making sure you grip it tightly especially from your pinky finger. Keep your core tight and slowly pull the Dumbbell up keeping your elbow close to your body and squeeze your lats and rhomboid.
3. Now slowly bring the dumbbell back to the starting position, and allow yourself to extend down so the muscle gets the full stretch. Repeat the same number of repetitions from the other side as well.
What Muscles do Dumbbell Row Work?
The dumbbell row specifically targets your lat and rhomboid, but apart from that, the exercise significantly works on your rear delt, bicep, and forearms as well.
Benefits Of Dumbbell Row
The exercise has some amazing benefits-
- The exercise helps in building strength and stamina.
- It helps to improve body posture.
- It gives the width to the back.
- The exercise helps to target the different muscles at one time.
- It helps to strengthen the spine.
These are some of the mistakes that most people do in the gym while performing the dumbbell row-
- Too much Aching the back.
- Too much Rounding the back.
- Not keeping the head stable and neutral.
- Taking the help of shoulder instead of back while rowing the dumbbell.
- Not keeping the legs stable instead, using them to perform the exercise.