Tip A Better Way to Do Dumbbell Rows Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Better Way to Do Dumbbell Rows Front load them so that you' re actually working your back and not your hips or spinal muscles Here' s how by Geoff Girvitz March 17, 2020April 20, 2022 Tags Training Improving the dumbbell row is one of the easiest ways to boost overall performance. Here's how to do it. The Front-Loaded 3-Point Row The little differences here make a huge impact! This variation keeps your hips level and reduces the likelihood of diverting stress away from your biceps and lats and into the spine or hips. This variation gives you a better chance of loading key muscles at the start of the movement, which stands in contrast to rotating your hips or back to kick-start things. Instead of putting a knee on a bench, start by standing about two feet away from a bench. Hinge your hips back as if you're doing a Romanian deadlift – butt to the back wall. Reach forward with one palm and place it firmly on the bench. Roll your weight forward until your shoulder is stacked over your palm. If you aren't already holding a dumbbell, it's because you've smartly placed it right under you and will now dip down to pick it up. Re-stack your shoulder – very slightly bend the elbow of the planted arm. Dial the elbow of your planted arm back to point toward your feet. Grip the bench like you're Spiderman and make like you're pulling it towards you. The objective isn't to move the bench, but to fire up the lats on the stabilizing side. Row like a champion. If the dumbbell is hitting your leg, bring more weight forward. If you're rotating to initiate the movement, focus instead on driving your planted palm into the bench. Make sure that you have moderate scapular protraction. If your shoulder doesn't feel amazing after this, make sure you're not letting it "crumble" under your weight. Actively press into the bench. If you can't feel your lats or abs, pull harder with the planted hand without letting your position change. Disclaimer: There's nothing wrong with asymmetrical movement, provided it improves performance and durability. On the subject of rotating your body during the row, everyone should be able to row at least 30-40% of their bodyweight without real rotation in order to qualify for wilder variations like the Kroc row. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A Back Builder You ve Never Tried This is brutal, and you actually do it as part of your warm-up. Take a look. Back, Bodybuilding, Powerlifting & Strength, Tips, Training Eirik Sandvik June 14 Training The Secret Deadlift Mindset A PR-smashing deadlift starts way before you pick up the bar. Six accomplished powerlifters share their pre-pull secrets. Deadlift, Powerlifting & Strength, Training Geoff Girvitz August 13 Training 5 Common Technique Mistakes How to fix the most common mistakes with rows, squats, bench presses and more. Bodybuilding, Powerlifting & Strength, Training Eric Cressey March 13 Training Tip The Knee Block Squat This movement blocking drill is a good first step when it comes to cleaning up your squat form. Exercise Coaching, Legs, Squat, Tips Travis Hansen October 26