How To Perfect Your Dumbbell Row

One of the most popular exercises for training your back is the dumbbell row.

It’s also one of the exercises most commonly performed incorrectly.

In this video, Boston personal trainer Erika Zewiey guides you through how to optimize your technique in order to keep your shoulders healthy and to maximize your strength gains.

INSTRUCTIONS:

1. Set up squarely with one leg on a bench, your back flat and your abdominal muscles tight. 

2. A wider foot base is better than one that's very narrow.

3. Start with the kettlebell or dumbbell a few inches in front of your shoulder instead of directly below it.

4. Pull in an angled, arcing fashion toward your waist (imagine pulling toward your hip pocket), and keep a slight gap between your elbow and your torso. 

5. Aim to form a 90 degree angle with your forearm at the top of the movement (your forearm should barely pass your hip). 

6. Look for a stretch in your lat as you reach for the bottom position with your arm.  Come to a dead stop and repeat without using momentum in order to prevent injury.

7. Focus on moderate to slightly higher rep totals in this lift (10-12 repetitions), since the muscles of the mid and upper back are built toward muscular endurance in general. It may mean lowering the weight to ensure proper technique.

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