Stop Doing Dumbbell Rows Like This!

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One armed dumbell rows are one of the vital generally carried out exercises within the fitness center. Given their minimal tools requirement of only a single dumbbell and an non-obligatory bench, they’re truly an awesome train for house workouts too since you are able to do them along with your hand supported on a chunk of furnishings. The issue is, the one armed dumbbell row can be one of the vital abused and misperformed exercises which may rapidly break your again up and down your backbone in case you don’t repair the way you’re doing them. On this video, I’m going to indicate you easy methods to carry out a dumbbell row safely so you possibly can construct your muscle mass with out wrecking your again.

The issue with the one armed row begins with the place of your ft through the train. In case you let your ft get too near your arm planted on the bench you’ll be pressured to row too excessive which can take the main focus of the train away out of your lats. As an alternative, you’ll construct up your higher again with the dumbbell row way over your lats and lose out on the advantages of the train for constructing an even bigger wider again.

To repair this, take a step again along with your foot that stays on the bottom and slide the knee that’s on the bench additional again on it. Then, attain ahead extra along with your hand that’s supported by the bench. Not solely will this provide help to to place the lat extra on stretch and get it concerned within the motion extra however it’ll provide help to to begin fixing the second and way more major problem we generally see and that’s the unhealthy positioning of the thoracic backbone.

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Whenever you row, both with a dumbbell or standing with a barbell for that matter, you will need to be capable to stick your chest out and get into thoracic extension. In case you can not, then by advantage of the truth that your backbone is one steady unit, will discover that your lumbar backbone has a more durable time stepping into the right place which may depart you in danger for a decrease again pressure.

The 2 suggestions you wish to visualize to make sure which you can get your again into the proper alignment to carry out the row is first you wish to elevate your butt up in direction of the ceiling. The second is that you just wish to stick your chest out so far as you possibly can. If you are able to do each of those then you’ll not solely get extra from the train however you’ll be doing it because it was meant. In case you can not get into this place not all hope is misplaced. You possibly can truly do the mobility drill I present you right here in addition to foam roll the thoracic backbone previous to your again workout.

The one armed row is just not a nasty train. It simply occurs to be one of the vital frequent exercises that’s carried out within the flawed manner very often. In case you are knowingly doing this flawed then it will likely be straightforward so that you can repair this after simply watching the proper type. In case you are struggling to do it proper I might advise you to make use of the mobility strategies a couple of instances to permit your mobility to enhance sufficient to do the train extra safely.

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Within the meantime, if you’re on the lookout for a whole coaching program that won’t solely prepare you to make one of the best muscle beneficial properties and fats losses than at some other level in your coaching with out compromising your joints within the course of, head to and get considered one of our ATHLEAN-X Coaching Applications.

For extra movies on easy methods to do bench dips, easy methods to bench press and easy methods to construct muscle with out ruining your joints, remember to subscribe to our channel right here on youtube at

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  1. An update to this video from Jeff in relation to this exercise, is titled:
    "This Exercise CAUSES Hernias (IT'S VERY POPULAR!)"

    There should really be a disclaimer somewhere on this video with his new view.

  2. Love this. Thank you. Also, for your low back, find a chiropractor with over a couple of hundred Google reviews at a 5 star rating and x-ray facilities. Get checked and head for the long term preventative route or injuries return! If you use it only for pain relief, it'll have only short term value. Game changer.

  3. This is when I realize how much I don't know! I always thought the row was for the upper back!!!! I've been focusing/doing it wrong for years! Time to fix it! Thank you!

  4. Thanks so much Jeff . It was one of the exercise I've always felt awkward eventhough doing with right posture. It actually doesn't target Lat much as you shared on Ranked series. Will try the modified version you recommended.

  5. how do I loosen my shoulders? I had a frozen left shoulder almost two years ago and I never got back its suppleness. Now I am unable to do pull-ups. Can you give a stretching exercise for this Sir? Thanks much!

  6. Thanks for the instruction on the one arm db row. Luckily I've been executing that exercise as you've instructed. One of the things I've done is added a twist at the top of the row. Would appreciate your thoughts on the twist. Thanks

  7. Jeff Cavaliere 2017 "Do Dumbbell Rows like this!" Jeff Cavaliere 2022 " The One Arm Row is a No for Me putting it at Number One on my list of worst back exercises, I've given myself two hernias from the exercise" Thanks Jeff, no wonder the Met's were always injured 🤦‍♂️

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