In part 1 of this series regarding exercises that should be part of every serious lifter’s program I discussed one of my all-time favorite chest movements – dips. This time I turn my attention to the lats, and focus on another classic exercise that I personally include (in some form), in just about every one of my back workouts – one-arm dumbbell rows.Here are 5 compelling reasons this awesome movement needs to be in your regimen if your goal is to build a wide, thick and gnarly back!SEE ALSO:6 Moves for Sick Lats
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Unilateral Advantage
As the name suggests, this exercise is performed unilaterally, or one arm at a time. In my 25 years of coaching I continually “sing the praises” of unilateral movements because they, a) Allow for increased focus/concentration on the target muscle, b) Result in enhanced muscle fiber recruitment in the target muscle, c) Assist in evening out strength imbalances between sides of the body.SEE ALSO:It’s a HIIT: The Unilateral Bodyweight Circuit
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Stretch for Size
Of all the free-weight lat-building movements, the one-arm DB row allows for the greatest stretch at the midpoint of the repetition. When a muscle is stretched intensely against resistance, a great deal of fiber damage occurs, which sends a very powerful anabolic (growth-producing) signal to the body. This results in more rapid hypertrophy in the target muscle.SEE ALSO:7 Stretches that Get You Ripped
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Remain Stable
Because this movement is generally performed with one leg and one hand on a bench, your torso will remain supported and stable throughout the entire set. Without the need to focus on balance, body position, or lower back lethargy, you can put the extra effort into getting the most profound lat contractions possible, which means more rapid growth!SEE ALSO:Total Body Blaster for Greater Balance
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Invest in Variation
Something that I love about one-arm dumbbell rows, and that I take advantage of often, is how easy it is to vary the angle of pull so as to be able to target somewhat different areas of the back musculature. One can hit more of the lower lat fibers by pulling the DB back toward the hip, and more of the upper lat/rear delts by pulling in a line straight up. Additionally, this exercise can be performed not only with the palm facing inward, but also with the palm facing back, which forces the elbow out and thus engages more of the mid-back muscles.SEE ALSO:Back-Up Plan for Bigger Lats
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Get Wide n’ Thick
Some lifters like to divide their back training between “widening” and “thickening” sessions, using specific types of exercises to achieve each goal. The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for an awesome “kick in the MASS!”SEE ALSO:8 Worst Things for Building a Big Back
In part 1 of this series regarding exercises that should be part of every serious lifter’s program I discussed one of my all-time favorite chest movements – dips. This time I turn my attention to the lats, and focus on another classic exercise that I personally include (in some form), in just about every one of my back workouts – one-arm dumbbell rows.
Here are 5 compelling reasons this awesome movement needs to be in your regimen if your goal is to build a wide, thick and gnarly back!
As the name suggests, this exercise is performed unilaterally, or one arm at a time. In my 25 years of coaching I continually “sing the praises” of unilateral movements because they, a) Allow for increased focus/concentration on the target muscle, b) Result in enhanced muscle fiber recruitment in the target muscle, c) Assist in evening out strength imbalances between sides of the body.
Of all the free-weight lat-building movements, the one-arm DB row allows for the greatest stretch at the midpoint of the repetition. When a muscle is stretched intensely against resistance, a great deal of fiber damage occurs, which sends a very powerful anabolic (growth-producing) signal to the body. This results in more rapid hypertrophy in the target muscle.
Because this movement is generally performed with one leg and one hand on a bench, your torso will remain supported and stable throughout the entire set. Without the need to focus on balance, body position, or lower back lethargy, you can put the extra effort into getting the most profound lat contractions possible, which means more rapid growth!
Something that I love about one-arm dumbbell rows, and that I take advantage of often, is how easy it is to vary the angle of pull so as to be able to target somewhat different areas of the back musculature. One can hit more of the lower lat fibers by pulling the DB back toward the hip, and more of the upper lat/rear delts by pulling in a line straight up. Additionally, this exercise can be performed not only with the palm facing inward, but also with the palm facing back, which forces the elbow out and thus engages more of the mid-back muscles.
Some lifters like to divide their back training between “widening” and “thickening” sessions, using specific types of exercises to achieve each goal. The One Arm DB Row is a movement that allows each of us to build both width and thickness all at once. Using the traditional palms-facing-inward grip crushes the outer-lat fibers, which assists in “spreading your wings.” However, because this is also a rowing movement, great poundage can be utilized (safely-since the torso is supported) for an awesome “kick in the MASS!”
