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.
3-WAY METHOD
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. After your desired number of reps, rotate the dumbbell so that your palm is facing backward. Pull the dumbbell up, completing your desired number of reps.
After completing, rotate the dumbbell a third time so that your palm is facing forward. Pull the dumbbell up to complete a rep.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached with all three hand positions and then place dumbbells on the floor. Heavier dumbbells can be used on next sets.
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.
They are also great for increasing strength in your upper back, which can be beneficial when trying to improve your deadlift.
These are a great complement to any back workout and can be used as a vital tool to increasing mass and muscle in your back. The constant tension on your back can really develop your lats, increasing width and also thickness in the middle of your back.
Be sure not to swing or jerk the weight up to complete the rep.
The 3-WAY METHOD is a great way to hit your back from a variety of angles, exhausting your muscles in the process.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
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...
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[2] http://www.youtube.com/embed/gWLsdxEke00
[3] http://www.youtube.com/embed/niz_tOJ9Dks
[4] http://www.youtube.com/embed/vJf5R5wiTlQ
[5] http://www.youtube.com/embed/T_FaIGa7-4w
[6] http://musclepharm.com/exercise/rope-climps
[7] http://musclepharm.com/exercise/straight-arm-pulldown
[8] http://musclepharm.com/exercise/one-arm-pulldowns
[9] http://musclepharm.com/exercise/lat-pulldown-rope-attachment
[10] http://musclepharm.com/exercise/v-bar-pulldowns
[11] http://musclepharm.com/exercise/lat-pulldown-underhand-grip
[12] http://musclepharm.com/exercise/narrow-grip-pulldown
[13] http://musclepharm.com/exercise/lat-pulldowns
[14] http://musclepharm.com/exercise/wide-grip-pulldown
[15] http://musclepharm.com/exercise/one-arm-dumbbell-row
