Dumbbell Row to a Buffer Back
A muscular back is one of the ultimate symbols of power, as well as a very useful group of muscles to develop for athletic performance. In total, the dynamic bent-over dumbbell row works 13 separate muscles, including the middle trapezius, the lower trapezius, the rhomboids, and the biceps. With the help of this magnificent exercise, which is one of my favorites, you too can have a powerful back like the one in the picture to the right.
But before you can perform this great exercise, you are going to need some equipment. Most importantly, you will need a pair of dumbbells or a barbell (I will discuss this variation later), as well as a bench to support yourself on. You can purchase some pretty good adjustable dumbbells You can buy some great adjustable dumbbells here
The dumbbell bent-over row is really a very simple exercise to perform. To begin, kneel over the side of a bench by placing your knee and the hand of supporting arm on the bench. Position your foot of the opposite leg slightly back to the side. Grasp dumbbell from floor. Pull the dumbbell straight up until the upper arm is just above horizontal. Slowly lower back to the starting position and you have succussully completed one rep. Throughout the exercise lift in a slow and controlled motion, making sure that you do not rotate your torso in an attempt to throw up the weight. For strength gains, perform this exercise with 5 sets of 3 repetitions of lifting a heavy weight. To gain mass, you should instead lift with 3 sets of 12 repetitions.
You now know how to perform one of my favorite back exercises (along with the pull-up). For extra variation, mix up your workout by performing this exercise with a barbell. The advantage of this variation is that you do not need a bench to support yourself. To assume the starting position, bend your knees slightly and bend over the bar with your back straight. Grasp barbell with a wide overhand grip. Then proceed to pull the bar up to your waist, and then lower the bar back down to starting position with your arms fully extended.
