Dumbbell Rows Are Optimal
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- Опубликовано: 7 сен 2024
- No need for complicated rows, classic dumbbell rows build the ENTIRE yoke & lats. Checks every box for "optimal hypertrophy gains". Max the heaviest dumbbells at your gym to get huge.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#dumbbellrows #dumbbellrow #optimal
I CANNOT be the only one who thought Alex got a tattoo that said “optimal” on his shoulder in the thumbnail. I was like, damn is old school AlphaDestiny back? 😂
😂😂😂
Imagine getting a tattoo and diminishing the glory of that beautiful physique.
Man if you ever see a real optimal tattoo then that's how you know I've lost my damn mind 😂
I think its time to get a tatto on your becips saying natty forever @AlexLeonidas
You MIGHT be the only one
Stable ✅
Stretch ✅
Allows for cheat if needed ✅
Can bias traps or lats ✅
Definitely a staple. Gotta credit a lot of the back gains to it!
💯! I love dumbbell rows! Nice to see you on here 💪💪💪💪🏋️♀️🏋️♀️🏋️♀️🏋️♀️
W basement man
I thought I had garbage traps genetics,Kroc Row + Shrug finisher combo exploded my traps
I had enough with gurus recommending strict stuff without addressing important naunces, oh and rows apparently grow your traps when I literally can still shrug(retract in this case) for 3+ reps after I couldn't row.
It's almost as if your rear delt and lats will always give off first.
That's right, ticks EVERY optimal box for hypertrophy. A long term staple that we can always trust and go back to, for getting yoked & wide!
Same here!
9:59 his upper back here looking like a turtle shell even tho he’s wearing a tank top
S tier back exercise no doubt. However I've drifted away from these since I've started to dislike unilateral exercises for the back, I wanna do one set and then that's the set, instead of doing 2 sets for 1 set. Also I maxed out the dumbbells at my gym, so there's that lol
I can understand that brother, since you gotta do high reps on each arm!
Yeah I am doint 50 kg each hand now for 12 reps, that is the highest weight dumbbell at my gym 😅 first world problem lol
@@andersjensen7348 doing more than that is cardio at that point, especially for me since I like doing lower reps, 12 is my highest range for compounds, going higher is simply just not fun. My former gym used to have till 60kg but my current one only goes to 50kg. I've started doing an exercise that GVS calls skiers and I could use lower weights which has been awesome, also no need to do left and then right which I really dislike at this point.
@@JuliusCaesar103 haha i feel you on that, at least it is still in the hypertrophy range, if I can one day for 35 reps with 50 kg in one hand I think I reached my fitness goal lol. Cheers man! Might look into that exercise. Have a good one man!
@@andersjensen7348 I don't think I've seen it anywhere else so I'll describe it real quick. You need a bench, but not for lying on it, you need to set it as high as you would for incline rows, but instead of lying on it, you go behind the bench, and then lower your torso so that only your upper chest touches the bench, and then row the dumbbells with both hands at the same time. The contact with the bench ensures that you don't put a lot of energy into stabilizing your torso, and keeping it fixed there is a nice way of making sure that you're not cheating the weight up, if you're into strict technique like I am. So yeah that was it, let me know if the description made sense to you.
And thank you my friend, I wish you the same.
This is exactly how I do my dumbell rows, and yes I maxed out the stack on 70kg fast with these. Such a power movement that complimented my weighted pullups
Max dumbbells in my gym 41kg I can do them for 50 reps and no landmine option, only way to row now is 1 arm cable and I can do 80kg for 12 on it.
Barbell row suffers from deadlift and vice versa so cant do them.
Slight body english and a bit faster negatives always felt the best to me on db rows. Now I know exactly why
It's all coming together for us intuitive lifters who were ahead of the game 💪🏻🦍💯
Your profile pic brings back Soo many memories!!
Oh damn it took me a second to realize that was my original xbox360 picture
I love your channel because you show what’s possible for a natural lifter with many years of hard work. Every body is different and we will all end up with different results but if anyone puts in the 10+ years of consistent hard work they will see the fruits of their labors. I remember in my first couple years I thought my arms plateaued and the jacked guys were just on drugs. but now after 5 years of training they have continued to grow and i still have so much more room to grow.
Always coming back for these, the most addicting and having natural feel type of row
It's hard to let them go, such a provable beast to go back to
I think dumbbell rows help even more than that if you want a stronger bent row.
The problem with the bent row isn't just the strength curve, but also that there is some crowding going on at the top. Muscles are physically in the way of the scapulae.
So the loss of strength isn't just additionally worse it's exponentially worse. You have to be able to not just get stronger, but also get faster at the beginning. To be able to move something fast, you have to first move it.
That's where you hit the point of diminishing returns that come with specificity for the strict bent row. From there you can either cheat, or get strong enough in a more advantaged variation to then get fast enough at accelerating the bar in the bent row.
With the stability, and the bilateral deficit situation in the dumbbell row, you can get stronger without being limited by the weak position, and then be fast enough at bent rows to move them up without cheating at bent rows.
I know the top of the bent row might not be good for hypertrophy, but for strength being able to get stronger in that position has value.
So to sum it up, there is gonna be some kind of cheating to make bent rows move. Whether you shorten the range with dumbbells, or use body English with the barbell. Because you have to get strong enough to get fast enough to make it move.
Dumbbell Rows + Cable / DB Pullovers.
Deadly combo 🔥🔥🔥
Weighted Stretch ✅
Good SFR ✅
Progressive Overload Friendly ✅
@Theone.fitness do I need to do traditional lat pulldowns in addition in order to get bigger lats?
Im currently doing:
Cable Rows for the upper back
Machine rows low to hip height
Cable pullovers
unilateral cable pulldowns
@@generalming2809 Nah imo you are not missing pulldowns.
Kroc rows are an amazing variation, going heavy and pulling from a deadstop is brutal
Yeah and if you take the grip out of the equation you can truly submit your back to such a stress test that few exercices can replicate. I know i only can do 1 set for them because they just feel grueling. But completely worth it
DB rows are my favourite horizontal pull. That point about the slight body English to smooth out the resistance profile makes a lot of sense. I always felt better doing them like this instead of using "optimal" robotic form. DB Rows + weighted pull-ups complement each other perfectly.
Dumbbell rows gives me the craziest pump second to weighted high rep pullups
Same bro, never fails
I have trouble feeling it in my back and connecting with the movement, any tips?
@@mol7392Milk the stretch and focus on driving the elbow up and squeezing the shoulder blade in
It’s the one exercise that’s stayed in my routine all these decades. Mainly because of convenience, but also because they just plain work, and I love doing em.
I never did this to s this really better than cable seated rows? And pullups
@@nihalbhamrah4726 pull-ups are a vertical pull, and therefore a staple (along with pulldowns). But, dumbbell rows are an old school horizontal pull staple. Whether they’re “optimal”, compared to cables, idk, but I prefer em. They build some thick slabs of meat.
I've been preaching the benefits of dumbbell rows for years. Now people will really start using them since Alex put his stamp of approval on them. Great video.
Alex my man! I've watched your video on forearms like 5 times already and im making good progress.
Need more forearm content from you brother!
I like how his pants ad was upper body flexing and no full view of the pants. Respect, liked and won’t unsub
Thank you Josh
Is this sarcastic?
Hell yeah. I've been adding this in a bunch recently and loving the stretch in the traps. Right now my main row variation is inverted rows with a weighted vest, and these have been a secondary variation, but can absolutely see myself making them primary for a while down the line.
This man’s got me so excited to train makes me want to go do a second workout rn 😂
As a natty, you're channel is my favorite. BOM is great too; dude he's REALLY putting on some new size and pushing the envelope on what a natty can do. You are too! Making us rethink what's possible naturally. I think there's still another level of size that can be reached more surreal than anything seen before.
believing bom is natty is just pure delusion lol
@@lament22Who's bom?
@@LegalizeTheNuclearBomb bald omni man
@@lament22bro he's what 200lbs at 5'9 my buddy next to me 5'9 195 at 5'9 and he's like 10% bodyfat natty
@@mikakoivisto6504your buddy isnt natty then lmfaoo
The more I watch your videos, the more I firmly believe free-weight movements are the best kind of weight training movements for me
I can build my entire body with nothing but heavy dumbbells and calisthenics
Chest: dumbbell press (and push-ups and/or dips)
Back: dumbbell rows (and pull-ups)
Legs: dumbbell lunges (and Nordic curls)
This used to be a staple in my program for years.
It comes and goes!
When I was training at home during lockdown 2 in UK, I hit single arm rows with 80kg for 5 reps on an ELLIPSE bar lol, just shows that having few resources/specialising in a few lifts will cause some pretty serious strength gains. I think my bodyweight was in the low 80kgs at the time too lol.
Though they were dead stop style from the floor, and one side of the bar actually bent cos it's only a cheap 1 inch bar, but yeah, I've done 75kg dumbells too since then. Shame my gym only has 50kg dumbbells now.
That's strong work brother! Gotta do whatever it takes to get that heavy unilateral row in lol
@AlexLeonidas I may end up strapping dumbbells together to really mog my fellow gym goers, but need a safe way to do that lol.... maybe those bungee cords with hooks.
I like to superset dumbbell incline bench with one arm rows on my upper days. Great stretch and low fatigue on both movements, and I don't have to move around at the gym. Great replacement for bent rows imo
That's also one of my favorite supersets, just so convenient
Just put these in my program a week ago for the first time. I'm a relative beginner. The stretch at the bottom did wonders for scapular pain I had on my left side and my pullups blew up 👀
Great video as usual. Also raise a great point about letting the weight drop fast and control rather than keep it slow and control. For me what ended up happening is you completely decelerate when I'm not at the maximum lengthened and in fact I had to reach myself down for more stretch at the bottom position. I will have to experiment some more for my rows
Dumbbell rows without using something to hold on, just hinged, have been my recent choice, they are insanely good. The movement feels more natural to me and the stretch feels easier to control stability wise, making the gains of the rep easier to milk
During the covid pandemic lockdowns at my country, i only had some plates and some grip attachment for a loading pin, forming somewhat a kettle-bell which in turn i did kettle-bell rows until i maxed out the plates i have, needless to say, my back was growing the most in that period, and i still continue to include it till today, dumbbell rows are here to stay forever
@9:30 the general reason for not being able to lift as much is because of bilateral limb deficit. This is just an extra point in line with what you're saying.
And it looks chaddy AF to do heavy Db Rows!
Nowadays i do this very motion on the seated one arm cable version, because in my gym the heaviest dumbbells are 50kg... But if i had access to heavier ones, i would definitely continue the dumbbell version!
Crazy how this guy changed. Total respect my man
Thank you OG
Hey bro, u should make a video about the mid-lower traps. I think the last time u dedicated a video to them was 7 years ago.
For that, the chest expander is your friend
Favorite back exercise! lookgin forward to this vid
Nether rows with forearm + head support are the best. Pure scapula retraction and you can use the heaviest weight.
Was right on the money
Please do more collaborations with Dr mike
WISH I could still do Dumbell Rows, but tore my right mid trap going heavy with them and too far on the stretch about a year ago, tried reintroducing them too recently but felt the injury about to go again. Awesome exercise though!
Yeah bro I feel like the inward stretch is insane, but also feels my shit gonna snap. Maby I'll stick to barbell rows
Stability is why I perform it. Stability + easy setup. I have a problematic lower back and can't stand a long time bend over, even w/o weights, so I need a horizontal row that removes the lower back from the picture.
This is an old school classic i just love those!!!! Great video brother thank you!!!😊❤
Did these when I first started lifting;
Re-implemented them after coaching a client last week.
Great stuff!!
Having run out of the dumbbell weight range at home, I do one armed t-bar rows with the bar to one side offset from my body. Fries my torso because it has to resist the twisting movement, but I select a weight that burns out my pulling muscles slightly before my torso so I get most of the full effect on the target muscles. I think half the purpose of unilateral exercises is to intentionally introduce instability into the exercise to force this compensation. Without that, might as well just be doing bilateral. One man's opinion.
John meadows classic
DB rows are my favorite horizontal pull. BOR makes my low back sore and I cannot find any mind-muscle connection on Pendlay Rows.
One of my favorites, the only issue is watch out when going to failure I got tendinitis in the humeral anterior glide (I think is this one) for two weeks because I was trying to hold the weight in the top position without knowing I was pulling too hard with my shoulder and not my back. Bad technique of my part but fixed it early.
YES!! I’ve been absolutely loving these the past couple of months and maxed out my local gym’s 60kg dumbbells for reps! So much so I invested in some olympic dumbbells and now do partials with roughly ~70kg! Big ups Alex 👍
5:09 GYATTT
Combining the logic of a unilateral stretch being good, making force production high, and also giving a good stretch, and t-bar rows making the strength curve better; wouldnt a landmine row then be the best of both worlds, the true optimal exercise? It also bypasses the dumbell weight limit which im sure many run into, many gyms simply dont have that heavy dumbbells.
Also, EZ-bar/dumbbell pullovers is the only lat exercise i can think of that focuses on the lengthened position, do you think these could potentially be better for lats gains than chinups?
My back is by far my best part of my physique, and I built it mainly with weighted pull-up/chins and dumbbell rows.
Pullups also still give great gains with a slightly less controlled/sloppy eccentric, as long as you focus on a clean and full rom concentric and focus on improving your AMRAP performance it will still blow you up.. You should still focus on improving your controlled eccentric pullups too, they both carry over to each other extrenely well obviously
Absolutely, slow pullups are incredibly humbling and have great carryover to most pulls.
I do these using a super easy curl bar, which you can load heavy and if you have to use larger plates they stay out of your face. The bend in the bar makes it easy to balance.
I just started doing these again two weeks ago! I’m so happy to see a video from you on them so I can get even better, thanks Alex!
My favorite dumbbell row is chest supported. No lower back stress, stretch focused, and I feel the the squeeze in my back more than any other rowing variation
very little low back stress doing these traditionally
7:40 got me gasping like a Victorian era woman seeing a ghost
Hey Alex, I recently tried upright rows using a heavy kettlebell with a rope going through the handle. It's way the best free weighted upright row variation imo, way better on the shoulder joint than with a barbell or ez bar. Maybe give them a try?
Sounds like a cool hack, similar to the cable version but with a free weighted resistance profile! Will try.
Adding on to this, maybe a video on the different variations for upright rows would be pretty interesting.
Personally, I quite favour the dumbbell variant! My wrists feel less strain from it since I can just tilt it
I don't have a huge back, but I definitely have a pretty well defined and strong back. I'm 15 months into my training journey and I have maxed the dumbell rack in my local gym for this particular workout, at 35kgs for 10 reps (pretty decent technique). That was within one year of working out, believe it or not. I used to weigh 68kgs bw then. I'm really proud of my back gains compared to any other muscle on my body.
I’ve just now learned the dumbbells!!
I’m gotten the feel for it last two workouts incline bench was done with dumbbells 👏🏼
It is harder than it looks and I feel a better type of stress or maybe just different but it feels good .
I've started doing single arm rows with a barbell and attachable handle. It's incredible and taxing. Got the idea off of John Meadows
Love your content mann, wish I could have a workout with the one and only Alex Leonidas 💪💪💯
Maybe one day!
@@AlexLeonidas yess sir, it would be an honour to trsin with you. And learn and become an even better human being💪
So for hypertrophy is the regular one-arm version officially superior to chest-supported with dumbells on an incline bench? I've been doing the latter for a while - I do like how it's quicker and thus fits in nicely between sets of dumbell press for chest.
too low weight for it hard to get 120 kg dumbbels in home gym)
it is much better to do it with a lower cable from power rack
cable won't hit your body because it doesn't take up space like dumbbell and you can use a lot more load on it
Dumbbell Rows are very good until we are too strong and we need to use to big dumbbells this is especially annoying in a home gym
I love tbese videos with the classic movements in, i feel like alot of the great exercises get forgotten with fhese newer science driven versions.
1 arm, supinated, iliac row, leaning away, 34 degress north, one foot behind othe other, using 16lbs....
Give me a heavy, cheat rep row anyway with 130lb
The correct way is with the torso parallel to the floor, bringing the weight diagonally to the hips, this way the activation of the dorsal is optimized.
Actually if your not completely parallel the lift is a bit more lenghthened bias
I have favoured TBar rows over DB rows for a while. Safe to say I'll be very much putting DB rows back as a staple
Hey alex, I was wondering what you thought a good Barbell Row to Benchpress ratio would be. For example, I bench 54kg(120lb) for sets of 8-9. When rowing with similar form (clean but not super controlled) I can row 40kg(95lb) for the same reps. Is that good? I know that as I’m super weak and small everything is a weakness, but what would you say to an intermediate lifter with this answer? Also, six months ago I commented about wanting to bench 135, and yesterday I finally got it and did 2 reps. Thanks for all
Good question.. not sure but my ratio is about the same
It’s kind of a myth that the ratio should be 1:1. Like even Alex who can bench 405 doesn’t use 405 on barbell rows. I’d say not to worry about it, just focus on getting them both stronger, it’s not inherently injurious just because you’re row is less than bench. Pretty much everyone’s bb row is less than their bench. If Alex comments though I’d be interested to hear his take, he always has good knowledge with this kind of thing
Dumbbell row the max at my gym (120lbs 😢) could definitely do more with straps, and if they had them. I suck at everything else thoigh that isnt pulling.
These are the my go to row I do especially if you do it the way Mike Vanwick recommend
Based on your pulling strength, grip, and pound for pound strength, I would love to see how you do at climbing!
Regrow the beard Kratos like
Maybe I will, but not now
Yes, me love Kratos
5:32
Those teres looks like eyes, I'm trying to grow those
Would you say that having “over speed eccentrics” would cause a greater controlled stretch at the bottom? In my experience, rowing with bands has always produced more strength and hypertrophy gains. Cheers, love the channel!
Potentially if it's still lengthened biased which bands don't feature, like in a free-weighted context using weight releasers would do it. However, you only get 1 rep out of them.
You’re a beast Alex thanks for the great video!!
Much love Tommi!
I can literally do bent over barbell rows until the chickens come home to roost. Can't feel it or activate hypertrophy..dumbbells for me have worked miracles. Heavy fucking dumbbells
As a tall lifter over 6 ft. These are a great alternative to machine rose as my arms can fully length it at the bottom compared to most machines for my arms to not be fully lengthened due to machine limitations
That's an excellent point!! Even with me having shorter arms, many of those machines do not allow for a full stretch or upper back rounding. In your case, free-weights or rings are a great choice for the adjustability factor.
I love doing inverted rows with rings gives me full ROM completely stretching my lats
Just when i was wondering if i'd try them or not
You don't disappoint Alex, thanks for everything
I always wanted to do dumbbell rows but for some reason When doing them on my left side my stomach twists in such a weird way it feels mad uncomfortable
I have elbow problems so I can't use the other arm to stabilize, but other than that I don't see what's wrong with it. Still like dual dumbell rows
Great vid as always but MAN GET THE BEARD BACK I MISS IT ALREADY 😭
Momentum is OPTIMAL granted you know the resistance profile and strength curves!!!
Alex has been talking about stretched mediated hypertrophy before it was cool. 😂
Damn right brother 😂
Totally unrelated but your skin looks great man! We need a "top 10 most optimal skin care routines" video 🤣
Even if they werent optimal i know the insane pump i get from kroc rows and db rows so there is no fn way in hell im stopping them. They just feel incredible.
I recently got back on them, and yo I am racking 60 and even 70 lbs db rows for reps, I cannot believe the gains I got from them, Kroc row is my way, high reps high weights, I usually start at 40-50 lbs for 15 reps then go up in 60-70(cuz thats what available in my oldschool gym) and rep out 10-12 reps, might need 100 lbs dumbells soon
How is chest supported hammer strength row compared to DB row? They both seem very similar on most metric. To be the chest supported is more stable.
This is such a greatly thought out video. I love this. Let's horse some weight!
Thanks a lot brother! Let's horse the heaviest dumbbells available!
1:30 Inverted Rows are also a good lengthened bias row
They aren't lengthened baised as they are easiest at the lengthened position. Hardest at the top.
Alp lift log
Rack chins would be
Yeah we at buffet right now!
I love these with a semi pronated grip sorta like Matt Kroc but less cheat than Matt, absolutely exploding my mid back… I offset my torso angle as well
Your dumbell row with 25 pound plates were awesome😂
Hi Alex, I've got a question about Burpee training. Have you heard of the busy dad program? If so, what do you think about it? Do you think it could.he integrated with regular training as it's a lot of push up volume. Cheers from the UK!
Looking big, bro
Never liked this exercise for back, I prefer my chest supported rows/cable rows there definitely.
But I agree that in theory it ticks all the boxes and if you like it go for it.
Where was the video you said that lifting weights = increase work volume = less stress on having a desk job
My only issue with dumbbell rows is that i maxed my home gym powerblocks pretty quickly (90). So I can't really progress with these anymore and buying a whole set of dumbbells just to increase weight on this lift is too expensive:P
Do you think vertical pulls (outside of pull ups) are overrated? Could you get a good back with pull ups and a couple of horizontal row variations
I think you can build a massive back with pullup variations alone. Or pullups with minimal rows and maybe some isolation work like expander pull-aparts.
Due to not having access to a pullupbar anymore i substituted it with DB rows and damn, they are anabolic af
You need to make a vid on One arm inverted rows for sure
it's the exercise where I feel my lats working the most and the biceps working the least of all the back exercises I do.
Bro your beard was awesome imo.
What do you eat in a day? Have you ever thought about making a full day of eating video?
S tier video as always.