How To Do Dumbbell Rows For A BIGGER THICKER BACK! (THIS WORKS)
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Date: 2022-04-22
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Comments and reviews: 10
Herbal
Here's an amaaaazing row you all NEED to do, that will truly help you get the mind-to-muscle connection. I call them Ski rows, I don't know if they're official or have a proper name. I've never seen anyone do them online or offline.
Use Light AF dumbells like 6-15 pounds depending on strength. Bend over like you're going to do bent-over rows, keep your arms straight (slightest of bends in your elbows) and slowly row back and up, Looking like a skier. Try your best to feel each Lat coming together, tightening around your spine. Your hands will track close to your legs, up past your glutes, and then try to squeeze your hands together using your lats.
You can have your palms facing inwards, or behind you and up to the ceiling, or down to the floor, whatever way, feel the differences that changing your palm position makes. The differences are large when you start to feel it.
Do 20-30 slow reps. Do this for a few months with light AF weight, high AF reps. You will quickly gain a VERY strong mind to muscle connection.
I do them in my warmup in literally every single workout, it's an amazing warmup. Chest day? Ski rows, leg day? Ski rows. After a few months, you can up the weight bit by bit and add them into your back workouts with moderate weights. Just never do less than 12 reps, always keep reps high 15+. You'll feel your entire back light up, starting from lower lats, and towards the end of the sets you will feel your lower traps lighting up too.
Do these and make some gains!
reply
Here's an amaaaazing row you all NEED to do, that will truly help you get the mind-to-muscle connection. I call them Ski rows, I don't know if they're official or have a proper name. I've never seen anyone do them online or offline.
Use Light AF dumbells like 6-15 pounds depending on strength. Bend over like you're going to do bent-over rows, keep your arms straight (slightest of bends in your elbows) and slowly row back and up, Looking like a skier. Try your best to feel each Lat coming together, tightening around your spine. Your hands will track close to your legs, up past your glutes, and then try to squeeze your hands together using your lats.
You can have your palms facing inwards, or behind you and up to the ceiling, or down to the floor, whatever way, feel the differences that changing your palm position makes. The differences are large when you start to feel it.
Do 20-30 slow reps. Do this for a few months with light AF weight, high AF reps. You will quickly gain a VERY strong mind to muscle connection.
I do them in my warmup in literally every single workout, it's an amazing warmup. Chest day? Ski rows, leg day? Ski rows. After a few months, you can up the weight bit by bit and add them into your back workouts with moderate weights. Just never do less than 12 reps, always keep reps high 15+. You'll feel your entire back light up, starting from lower lats, and towards the end of the sets you will feel your lower traps lighting up too.
Do these and make some gains!
reply
Steven
Incline dumbbell row neutral dumbbell seal row neutral, t bar rows, back extensions, cable Y raises. Bent over rows over and under hand and low pull row with a bar underhand for those lower lats, Job done, oldskool, the worst thing that came in to weightlifting is science, don-t do this, do that, this exercise is better than that exercise, keep it oldskool, you won-t go wrong, just takes a bit of perseverance and time,
reply
Incline dumbbell row neutral dumbbell seal row neutral, t bar rows, back extensions, cable Y raises. Bent over rows over and under hand and low pull row with a bar underhand for those lower lats, Job done, oldskool, the worst thing that came in to weightlifting is science, don-t do this, do that, this exercise is better than that exercise, keep it oldskool, you won-t go wrong, just takes a bit of perseverance and time,
reply
Jerlemi2
Thick ridiculous looking back is easy. Lift hard, use good form, stay in 10-15 Rep range with 40 sec time over tension. Eat like a beast. Take steroids. Get plenty of sleep. Repeat.
Do this and you will maximize whatever genetics you were born with, but dont expect miracles if you have a shitty build to start with. Remember, you can-t change your physiology. You can only improve it as it is.
reply
Thick ridiculous looking back is easy. Lift hard, use good form, stay in 10-15 Rep range with 40 sec time over tension. Eat like a beast. Take steroids. Get plenty of sleep. Repeat.
Do this and you will maximize whatever genetics you were born with, but dont expect miracles if you have a shitty build to start with. Remember, you can-t change your physiology. You can only improve it as it is.
reply
shaolinskunks88
I-m no expert but one trick to learn muscle mind connection is when holding the dumbbell, relax the hand so your fingers are wrapped around the weight but relaxed then do the movement you-ll feel your back muscles take over. I do this for lateral raises I hold the weight and trick my mind to think I-m using the cable handle my lawd my shoulders just contracted and the weight moved
reply
I-m no expert but one trick to learn muscle mind connection is when holding the dumbbell, relax the hand so your fingers are wrapped around the weight but relaxed then do the movement you-ll feel your back muscles take over. I do this for lateral raises I hold the weight and trick my mind to think I-m using the cable handle my lawd my shoulders just contracted and the weight moved
reply
L.
Ryan, a bent over dumbbell row exercise I've found to be very effective, is holding the dumbbell with a hammer grip with my arm bent at 90 degrees and keeping it locked in that position, moving my arm so my elbow moves from perpendicular to the floor to horizontal or slightly higher. So the dumbbell should move in an arc. Thanks for the great info.
reply
Ryan, a bent over dumbbell row exercise I've found to be very effective, is holding the dumbbell with a hammer grip with my arm bent at 90 degrees and keeping it locked in that position, moving my arm so my elbow moves from perpendicular to the floor to horizontal or slightly higher. So the dumbbell should move in an arc. Thanks for the great info.
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Jeremy
Ryan I-ve been watching your videos for the past year and have seen great gains, but I have a slipped disc in my lower-mid back. I feel like I-m improving the strength of my lower back but still feel pain from the disc pretty often. Any back exercises to help the disc?
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Ryan I-ve been watching your videos for the past year and have seen great gains, but I have a slipped disc in my lower-mid back. I feel like I-m improving the strength of my lower back but still feel pain from the disc pretty often. Any back exercises to help the disc?
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Benjamin
When I was in having a various row session earlier trying to find which ones will help with my muscular imbalance. I tried an upright with dumbells side grip and it hit the spot. But THIS angle you showed was was better. The pump also feels amazing!
reply
When I was in having a various row session earlier trying to find which ones will help with my muscular imbalance. I tried an upright with dumbells side grip and it hit the spot. But THIS angle you showed was was better. The pump also feels amazing!
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.
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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
LEWDUVA
I've watched a few of your videos and I think a really important concept you get across is the -connection- with certain exercises. That's more important than forcing yourself to do something which you can't feel or get on board with.
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I've watched a few of your videos and I think a really important concept you get across is the -connection- with certain exercises. That's more important than forcing yourself to do something which you can't feel or get on board with.
reply
Vlasis
Great no nonsense advice! Having said that, at 53yrs old I am afraid to bend over and put all that pressure on my lower back. I ll just rest on the bench as you suggested or put one knee on the bench and do one side at a time.
reply
Great no nonsense advice! Having said that, at 53yrs old I am afraid to bend over and put all that pressure on my lower back. I ll just rest on the bench as you suggested or put one knee on the bench and do one side at a time.
reply
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