Dumbbell Rows
Description
Bent over dumbbell rows are one of the best movements for adding lean muscle tissue to the upper back. Similar to the majority of the other back exercises, the movement should be initiated by drawing the shoulder back while keeping the arm straight. Not allowing the arm to bend throughout the first 6-8 inches of the movement will minimize bicep recruitment and isolate the muscles of the upper back. While performing bent over dumbbell rows, it is extremely important that the back stays flat to reduce the risk of spinal injury. A tip for maintaining a flat back is to push the buttocks out (perform a posterior pelvis rotation) prior to beginning the exercise.
Video
Execution
- Place the shin of one leg on a flat bench with toe positioned slightly off the end of the bench. If the LEFT leg is resting on the end of the bench, then it should be the LEFT arm that is also positioned around the top of the bench. Taller trainees will tend to place hand further towards the top in order to maintain a position that has the back parallel with the ground.
- Grasp a dumbbell with your free hand and allow the weight deliver a back stretch and draw the shoulder forward.
- Initiate the movement by retracting the shoulder while keeping the arm straight.
- Exhale, flex arm and with elbow positioned under the shoulder, pull the dumbbell up towards the upper rib cage. Hold briefly.
- Inhale and lower weight back down to starting position at a controlled speed. Allow the weight to once again deliver a stretch and draw the shoulder slightly forward.
- Repeat until desired number of repetitions are completed.
Variations
When performing bent over dumbbell rows, you can alter the muscle recruitment by switching your arm position. Switching the hand position from a neutral grip to a pronated grip (palm facing away) and drawing the elbow up in alignment with the shoulder will alter the recruitment and place more reliance upon the rhomboids and posterior deltoids. Strengthening the rhomboids has been proven effective in alleviating the upper back pain commonly associated with spending long durations at a desk in front of a computer.
Smith Machine Reverse Rows
Description
This modified row type movement is an awesome back strengthening exercise. Since the elbows are positioned around shoulder level, maximal recruitment is drawn from the rhomboid muscle. Also, because the trunk must maintain alignment with the knees, the need for core stabilization is increased, which makes the movement very functional.
Video
Execution
- Elevate the bar on the smith machine to an appropriate height. In a supine position (chest facing the ceiling), grasp handles at a width similar to that of a bench press. Your feet should be shoulder width apart, your buttocks should be elevated and your hips and knees should be aligned.
- Exhale, retract shoulder blades and follow through by bending arms and drawing chest up towards the bar. Pause and momentarily hold this position for an optimal contraction.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The difficulty can also be increased by positioning an exercise ball under the ankles of the extended legs. This will further decrease the base of support and increase the need for stabilization.
Elevating one leg while performing the movement will simulate real world lifting more effectively. One side of your body will have to work harder to compensate for the elevated leg.
Seated Cable Row
Description
The seated cable row exercise is great for upper back development. However, each repetition must be completed with strict form due to the potential for spinal injury when done incorrectly. In order to increase the effectiveness of the seated cable row exercise, you’ll want to initiate the movement by retracting the shoulder blades before bending the arms. Doing so will draw optimal recruitment from the targeted upper back muscles by minimizing the involvement of the biceps during the starting phase of the movement.
Video
Execution
- Grasp the handle with a neutral grip (thumbs pointing upwards), sit in an upright position and place feet on foot rests with knees slightly bent.
- While keeping back straight, flex forward slightly at the hips and allow the weight to draw the shoulders slightly forward.
- Initiate movement by retracting the shoulder blades towards each other. (Draw shoulders back while keeping arms straight).
- Exhale, flex arms and pull handle in towards abdominal region. Step 3 and 4 should be combined into one smooth motion.
- Inhale and extend arms back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The seated cable row exercise can also be performed using one arm at a time. Simply switch the handle to a single pulley and using a grip with palm facing the ground, retract your shoulder blade and draw your arm back to a position that has the elbow aligned with your shoulder. This method will draw optimal recruitment from the rhomboids; a muscle that through training, has been shown to reduce the upper back pain frequently experienced by desk workers who spend a lot of time in front of the computer.