Learn how to level up your dumbbell rows with these tips from Marcus Filly.
The dumbbell row is a back-building exercise, but whether you are new to the movement or an avid gym-goer, there are a few tips that you should know to understand how to level up your dumbbell rows.
Check down below Marcus Filly’s cues on how to take this exercise to the next level.
How to Level Up Your Dumbbell Rows
1. Elbow to the Sky
You will know if you are using your biceps more than your back during this exercise if you pull the dumbbell and it goes towards your chest.
“Rather thank thinking about lifting the dumbbell, I like to teach people to think about lifting their elbow up to the sky as high as they can,” he says.
2. Torso Down to the Ground
If you rotate your body to get the dumbbell up in the air, then you are missing out on a crucial element of the exercise. “The cue here is to keep your torso pointed towards the ground mostly.”
If you do that, you will be targeting all the important muscles on your back such as the lats, traps, delts, teres major and rhomboids.
3. Squeeze It, Don’t Jerk It
This is all about momentum. “If you start at a 30-degree angle with your torso and then you jerk your torse up to 60 degrees when you go to roll the dumbbell, then you’re simply using torso momentum to get the bell moving instead of your back muscle contractions,” Filly explains.
Squeeze the dumbbell up, don’t jerk the dumbbell up. Filly states that, if you need, you can start with a slower contraction at the bottom and focus on squeezing the muscles to get the dumbbell moving.
Marcus Filly goes on to explain the foundations of great technique with a variety of angles for this exercise. If you still have questions regarding how to level up your dumbbell rows, check out the video below.
VIDEO – How to Level Up Your Dumbbell Rows
- what makes muscles grow: Alora Griffiths on Unsplash