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Dumbbell Wide Row for Serious Back Muscle

Pack mass and fine detail onto your upper lats and mid-back with this move.

By David Sandler, MS, CSCS

 

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Your back is made up of a network of complex muscle groups that provide support for your head and your spine. So it's essential to make sure to keep your back strong. Try this targeted move for serious definition and muscle growth in your back

EXECUTION

>> Stand holding a pair of dumbbells in front of your thighs with a palms-down grip.
>> With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you.
>> Inhale deeply and begin the pull. As you pull toward your upper abs, bring your elbows out and up in a wide arc, similar to how you pull a barbell using a wide grip.
>> At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path.

TIPS

>> Use a smooth movement. Don’t dip your legs or use momentum to pull because you’ll incorporate other muscles and/or risk injury.
>> Pick a point on the floor in front of you and focus on it, rather than looking into the mirror. This allows you to further involve your back muscles and helps you avoid injury.
>> Keep your torso stable by contracting your abs and sticking out your chest.
>> Don’t go too heavy too quickly. Proper form and range of motion are essential to mimicking the muscle-building effects of the barbell row.
>> If you’re new to the movement, try using a neutral (palms-in) grip in the start position.

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