{"id":61989,"date":"2018-04-12T17:23:13","date_gmt":"2018-04-12T21:23:13","guid":{"rendered":"https:\/\/generationiron.com\/?p=61989"},"modified":"2022-11-15T19:48:19","modified_gmt":"2022-11-16T00:48:19","slug":"dumbbell-row-exercise-guide","status":"publish","type":"post","link":"https:\/\/generationiron.com\/dumbbell-row-exercise-guide\/","title":{"rendered":"Dumbbell Row – Exercise Guide"},"content":{"rendered":"

Dumbbell Row (Back) – Exercise Guide<\/h1>\n

Muscles worked:<\/strong>\u00a0Back<\/h3>\n

Equipment needed:<\/strong>\u00a0Dumbbells<\/h3>\n
\n

Instructions<\/strong><\/em><\/h2>\n

1.<\/strong> Stand with an upright torso with a dumbbell<\/a> in each hand extended at arm’s length.<\/p>\n

2.<\/strong> Bend at your hips while maintaining an arch in your back so that your back forms a 45-60-degree angle with the floor.<\/p>\n

3.<\/strong> Hold the dumbbells with a neutral grip (palms facing each other) and let them hang so that they are perpendicular to the floor.<\/p>\n

4. <\/strong>While keeping your elbows close to your body, pull the dumbbells to your torso. Contract your shoulder blades at the top of the movement.<\/p>\n

5.<\/strong> Pause and squueze your lats for a couple of seconds as you breathe out.<\/p>\n

6.<\/strong> Return to the starting position as your return breathe in while maintaining a slow and controlled movement.<\/p>\n

7.<\/strong> Repeat for the recommended reps.<\/p>\n

\n

Variations\/How To<\/em><\/strong><\/h2>\n

Isolate Your Lats<\/h4>\n

You can isolate and better target your lats by training one side at a time. Assume the same position as the dumbbells rows and work one side before switching to the other.<\/p>\n

Put Constant Tension<\/h4>\n

Using a straight bar attachment on a\u00a0low cable pulley can help in putting constant tension on your lats.\u00a0Focus on contracting your lats with every rep for a crazy pump.<\/p>\n

\n

Alternate Exercises for Dumbbell Row<\/strong><\/em><\/h2>\n

Inverted Row<\/h4>\n

Seated Cable Row<\/h4>\n","protected":false},"excerpt":{"rendered":"

Dumbbell Row (Back) – Exercise Guide Muscles worked:\u00a0Back Equipment needed:\u00a0Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in each hand extended at arm’s length. 2. Bend at your hips while maintaining an arch in your back so that your back forms a 45-60-degree angle with the floor. 3. Hold the dumbbells with […]<\/p>\n","protected":false},"author":2374,"featured_media":63939,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1811,1807],"tags":[620,110,15025,14822,519],"better_featured_image":{"id":63939,"alt_text":"Dumbbell Row Generation Iron Exercise 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