zakruti.com » Sport, fitness, workout » Jeff Cavalier

Stop Doing Dumbbell Rows Like This!

video description

Rating: 4.0; Vote: 1

One armed dumbell rows are one of the most commonly performed exercises in the gym. Given their minimal equipment requirement of just a single dumbbell and an optional bench, they are actually a great exercise for home workouts too since you can do them with your hand supported on a piece of furniture. The problem is, the one armed dumbbell row is also one of the most abused and misperformed exercises which can quickly ruin your back up and down your spine if you don-t fix how you-re doing them. In this video, I-m going to show you how to perform a dumbbell row safely so you can build your muscles without wrecking your back. The problem with the one armed row starts with the position of your feet during the exercise. If you let your feet get too close to your arm planted on the bench you will be forced to row too high which will take the focus of the exercise away from your lats. Instead, you will build up your upper back with the dumbbell row far more than your lats and lose out on the benefits of the exercise for building a bigger wider back. To fix this, take a step back with your foot that stays on the ground and slide the knee that is on the bench further back on it. Then, reach forward more with your hand that is supported by the bench. Not only will this help you to put the lat more on stretch and get it involved in the movement more but it will help you to start fixing the second and much more serious problem we commonly see and that is the bad positioning of the thoracic spine. When you row, either with a dumbbell or standing with a barbell for that matter, you must be able to stick your chest out and get into thoracic extension. If you cannot, then by virtue of the fact that your spine is one continuous unit, will find that your lumbar spine has a harder time getting into the proper position which can leave you at risk for a lower back strain. The two tips you want to visualize to ensure that you can get your back into the right alignment to perform the row is first you want to raise your butt up towards the ceiling. The second is that you want to stick your chest out as far as you can. If you can do both of these then you will not only get more from the exercise but you will be doing it as it was intended. If you cannot get into this position not all hope is lost. You can actually do the mobility drill I show you here as well as foam roll the thoracic spine prior to your back workout. The one armed row is not a bad exercise. It just happens to be one of the most common exercises that is performed in the wrong way quite often. If you are knowingly doing this wrong then it will be easy for you to fix this after just watching the correct form. If you are struggling to do it right I would advise you to use the mobility techniques a few times to allow your mobility to improve enough to do the exercise more safely. In the meantime, if you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to and get one of our ATHLEAN-X Training Programs
Date: 2022-04-22

← No More -Love Handles- (NO BULLSH-T)

Never Foam Roll Your Lower Back! (HERE-S WHY) →

Related videos

7 Exercises You MUST Pass (Or You’re Aging Too Fast)

• Jeff Cavalier

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

Comments and reviews: 10

Joseph
Jeff, I keep my off-the-bench leg much closer to the bench and make sure my weight is evenly distributed on both legs to avoid excessive strain in the groin area. Never had any issues at all and I am 60+. I also focus on supporting shoulder alignment and bent elbow, not locked. However, I will keep this advice in mind. Thanks
reply

Shama
I've avoided the dumbbell row because it leaves me with lower back pain. I knew my posture was bad. This video is fantastic! You explained in detail what I am doing wrong and how i can correct it. I will try dumbell rows again and it already feels my lower back is now carrying the weight. Many thanks!
reply

Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
reply

Matthew
I have lost around 100 lbs and did 5 sets of 20 with a light weight and made sure to have proper posture. Your back doesn't burn out the same way the rest of my body does. Barely any burn entire workout. 2 days later lats and mid upper back are on fire lol
reply

AtoZbodyfitness
barbell row or seated rows are the best IMO. they build a good thickness in the back and give it volume and a thicker look. also widens the back as well. i always preferred them over lat pulldowns, although don't substitute one for the other.
reply

Muhaimin
If anyone can help me, I can't seem to hit my lat when I do this exercise on my right side which is my non-dominant side. And I don't really have other exercise options to hit lats since I'm at home and only have dumbbells and a bench
reply

Benjamin
Love your videos Jeff. Tried what you suggested here but found it to be more risky and more tension on my groin. I think angling the beach to about 45 degrees helps take pressure off the the wide led and puts it on the arm.
reply

Dennis
I was wondering why I never see jeff answer any questions but now that I read a lot of people-s comments I can see why jeff doesn-t answer because most of u can-t be serious your always making jokes. --
reply

Kelly
Just wanted to say that for men, they have a real issue with sticking the butt out and lifting the sternum up thus creating length through the spine. Lol form over function ladies and gentlemen -
reply

Teddy
Is this a good beginner workout using the bench and then you can transition where you use two dumbbells and it's more of a bent over row? Or do they work separate muscles?
reply

Add a review, comment