Dumbbell rows are one of my favorite back exercises. But can be difficult to master for a beginner.
The clips marked with an "" are a couple of incorrect examples & there are several things wrong with them.
Opening the chest: Yes, pulling the dumbbell high for a full range of motion is good, but not if you do it by twisting your torso to that side.
Squeezing too hard and not pulling through the elbow.
Not achieving a full contraction - The typical culprit here is going too heavy, which limits your range of motion at the top and keeps you from squeezing your shoulder blades together
Zero/control on the eccentric portion of the exercise (extremely common)
The video marked with a is how I perform the exercise & how I teach it to clients.
Place one leg on top of the bench with your knee bent, and your hand on the same side of your body at the front of the bench.
Raise your chest so that your back is parallel to the ground.
Use the opposite hand to take hold of one of your dumbbells with your palms facing towards your body.
Exhale and pull through the elbow (not the biceps) until the dumbbell reaches the side of your chest (or lower depending on the target muscle), underneath your arm pit while maintaining a tight posture and now allowing your back to bend.
At the top of the contraction be sure to squeeze your lats, breathe in and then slowly return the weight eccentrically.
Repeat the exercise again for the designated number of reps.
BONUS TIP: Allow a full stretch of the lats on the eccentric contraction (bottom position) but do not allow your posture to break or your shoulder to become disengaged from the movement.
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Drop set from hell baby. Only way to mature the muscle is to put it to failure. HOWEVER, it’s very important not to overtrain. Intensity and proper movement is the best way to bring in that sharp muscle look. Never count your reps just go until that shit can’t move anymore!
I never do this type of most muscular, mainly cause it doesn't look good on anything over 6 foot but it definitely has progressed since I've brought up the arms and chest a bit. Now it's time to get these "left over" gains