Dumbbell Row 28 Method

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Description

Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage.

Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the bench should be slightly bent and your arm on the bench should also be slightly bent. Keep your back tight and maintain a slight arch.

Step 3: Pull the dumbbell off the floor, keeping it close to the bench and lifting it in a straight line until your upper arm goes just beyond horizontal. Do not twist torso when lifting the weight up and try to pull your shoulder blades back when performing the row.

Step 4: After you reach the top of the movement, hold for a split-second and squeeze your back, lowering the dumbbell in a straight line and in a controlled motion.

28 METHOD

Step 5: Perform seven regular reps, exhaling only when reps are completed.

Step 6: Perform seven additional reps (8-14), only move the dumbbell much slower on the descent. Raise the weight slowly up, while keeping your breath in and staying tight.

Step 7: For the next seven reps (15-21), lower the dumbbell only halfway down from the top of the movement, repeating for seven reps.

Step 8: For the final seven reps (22-28), raise the dumbbell halfway up. When the dumbbell reach the halfway point, lower it back to the starting position, repeating for seven reps.
All 28 reps are done without rest.

Benefits:

Dumbbell Rows are one of the best exercises for building tremendous amounts of thickness, muscle and lat width in your back. They are one of the premier movements for building mass in your back.

The 28 Method is an incredible method, adding an even greater challenge to the dumbbell row. The reward is a tremendous pump and the opportunity to build your back muscles even more.

It takes the traditional “21” method and adds seven additional slow up and down reps, creating an even bigger challenge for your muscles.

YouTube Video ID:

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Target Body Parts: Back
Equipment Needed: Bench, Dumbbells

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Dumbbell Row 28 Method