Row, row, row your dumbbell

Working the largest muscle group in your upper body

One of the most common questions you’ll hear in a gym is: "How much do you bench?" This inquiry, of course, refers to the bench press — primarily a chest movement. 

However, the largest and strongest muscle group in the upper body is the back. Those of you seeking both strength and tone would be better served to pose some queries about the dumbbell row.

This fundamental movement — best performed with dumbbells thus allowing each arm to work independently — works the muscles of the middle to upper back: Latissimus Dorsi, Rhomboids, and Trapezius.

Note: If you don’t have dumbbells, you can use cans or jugs of water. Just make sure they are of equal, manageable weight.

You’ll need a flat surface (gym bench, chair, etc.) and a single dumbbell. Of course, the weight of the dumbbell depends on the user but keep in mind this is a relatively short range of motion, relying on a typically strong muscle group. 

In other words: Think heavier than what you’d use for dumbbell chest presses or military presses. 

We’ll start the movement on the right side. This means your left shin will be resting on the bench with your left knee bent. From this position, bend at the waist until your spine is parallel with the floor — placing your left hand on the bench for balance and support.

While maintaining this posture, reach down with your right hand — palm facing inward — to grab the dumbbell (don’t squeeze too tightly). Take a second before lifting the weight to get a feel for the dumbbell row starting position.

With your abs braced, exhale as you “row” the dumbbell upward, using your back muscles to execute the movement. Don’t yank the weight with your arm. Lift the dumbbell until your elbow is higher than your torso and then inhale as you slowly lower it straight down to the starting position.

Repeat this movement for a predetermined number of repetitions and, of course, switch sides to perform the same number of rows with the left arm.

Using the identical form, the one-arm row can be done with a kettlebell but extra care must be taken to control the different center of gravity presented by the kettlebell.

Either way, the row makes for a good superset partner with any type of chest (pectoral) stretch. 

In a sedentary society, poor posture is endemic, often caused by weak back muscles and tight chest muscles. Thus, the row/pec stretch combo is a simple and effective counter. 

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.