Stop Doing Dumbbell Rows Like This!
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- Опубликовано: 10 июл 2024
- One armed dumbell rows are one of the most commonly performed exercises in the gym. Given their minimal equipment requirement of just a single dumbbell and an optional bench, they are actually a great exercise for home workouts too since you can do them with your hand supported on a piece of furniture. The problem is, the one armed dumbbell row is also one of the most abused and misperformed exercises which can quickly ruin your back up and down your spine if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform a dumbbell row safely so you can build your muscles without wrecking your back.
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The problem with the one armed row starts with the position of your feet during the exercise. If you let your feet get too close to your arm planted on the bench you will be forced to row too high which will take the focus of the exercise away from your lats. Instead, you will build up your upper back with the dumbbell row far more than your lats and lose out on the benefits of the exercise for building a bigger wider back.
To fix this, take a step back with your foot that stays on the ground and slide the knee that is on the bench further back on it. Then, reach forward more with your hand that is supported by the bench. Not only will this help you to put the lat more on stretch and get it involved in the movement more but it will help you to start fixing the second and much more serious problem we commonly see and that is the bad positioning of the thoracic spine.
When you row, either with a dumbbell or standing with a barbell for that matter, you must be able to stick your chest out and get into thoracic extension. If you cannot, then by virtue of the fact that your spine is one continuous unit, will find that your lumbar spine has a harder time getting into the proper position which can leave you at risk for a lower back strain.
The two tips you want to visualize to ensure that you can get your back into the right alignment to perform the row is first you want to raise your butt up towards the ceiling. The second is that you want to stick your chest out as far as you can. If you can do both of these then you will not only get more from the exercise but you will be doing it as it was intended. If you cannot get into this position not all hope is lost. You can actually do the mobility drill I show you here as well as foam roll the thoracic spine prior to your back workout.
The one armed row is not a bad exercise. It just happens to be one of the most common exercises that is performed in the wrong way quite often. If you are knowingly doing this wrong then it will be easy for you to fix this after just watching the correct form. If you are struggling to do it right I would advise you to use the mobility techniques a few times to allow your mobility to improve enough to do the exercise more safely.
In the meantime, if you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to athleanx.com and get one of our ATHLEAN-X Training Programs.
For more videos on how to do bench dips, how to bench press and how to build muscle without ruining your joints, be sure to subscribe to our channel here on youtube at / jdcav24 
Хобби
Wondering what back exercises you should absolutely be doing and which ones you should avoid all-together? I put together a ranking of the most popular back exercises to show you just that! - ruclips.net/video/w4vU3tzVM70/видео.html
jeff the type of guy to alternate which hand he raises in class to avoid delt imbalances
Owais Siddiqui lmao
Owais Siddiqui hahahhaha
unless Jeff is questioning the teacher himself, because like you said, he knows all the answers.
hahahah
XD
thanks Jeff, I learned a lat :)
Connor the baka 2 years and no one has complemented you for that joke. I thought you should know it was fantastic
Jack Hatch haha
@@jackhatch4504 he will thankyou aftr 2 more years.
ha ha
Well played sir
First day impressions:It arrived in a waist high box. ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
3:05 Never seen anyone have veins popping out of their cheek before.
He must be one percent body fat. I wonder what he can lift?
He maintains like 5-6% body fat all year round. I am curious what this dude fucking eats lol, his diet must be impeccable.
He does cheek raises
Cheek crossovers, for that striated look.
Holy shit good catch, but I don’t remember asking
Jeff the type of dude to go to the military then tell the drill instructor he's doing it wrong
SavageZn _ seriously xD
SavageZn _ Then he'll have to do 100 push ups...
100 ? for Jeff, easy.
Ricky D Jeff the kind of guy to ask for more
SavageZn _ 😂
Jeff is the type of dude to stare at the dumbbells to work his eye muscles.
Rupanka Kalita Loooooooool!!!
he sits in a tennis match and doesn't move his neck to train his eye muscles
Rupanka Kalita 😂😂😂
Kelaaaa
😂😂 this comment section is so damn hilarious
*Next Vid: Stop Drinking Protein Shakes Like This!*
Lmao hilarious
"Breathing is killing your gains"
🤣🤣🤣
Use both hands to avoid muscle imbalance
You joking but I’m sure at this point there’s a video about that out already.
I've made it a habit to watch one of your videos during breakfast, helps motivate me to stay on a healthier path with my food choices all day
Row, Row, Row yours lats, gently down the rack. Lift Heavily, Heavily, Heavily, Heavily, I'm trying to train my baaaack.
Andrew Burnett I am going to sing this every time I do rows now.
Andrew Burnett nice
That comment is gold 😂😂😂
awesome man :D
Im stealing that
that twerk tutorial tho
Chris
I know right!
-i just came from a strip club, them chicks need to learn from Jeff to get their lapdance twerks on point!
Chris I was searching the comments to see if anyone else was thinking the same thing.
Chris Ah the comment I was looking for! Nice
IKR! Jeff lowkey thicc!
lmao glad i searched for this comment before I typed it.
Jeff twerking really hits different
Seek help
Tried out your tips without weight and I could feel my lats working immediately! It feels so good! Thanks, Jeff!
2:38 Jeff showing twerking skills
LLOOOOOL
hahaha buang man ka oi
😂😂😂
That was Jeff teaching us how to twerk properly.
"Lift your butt to the ceiling." 😂
😂😂😂😂
"The Hunchback of Rowtridame"
I think it might be a nice addition at the very end of every video to just have 10 reps done properly with no stoppage or talking. Just an easy close of perfect reps.
I'm 74 with a weak back. Still train hard so this wass very helpful. Have to bse safe now.
Real info is from 0:00 to 5:54
Thank you Captain Obvious.
U welcome fam.
Martin Kozialkowski you saved me time
This video also doubles as a twerking tutorial
Martin Kozialkowski lol... so the real info is in the whole video... who'd of thunk it! hilarious
Jeff the type of guy to put out quality content that is really enjoyable to watch
pause
Came for the tutorial, stayed for the comments😫😂
This is the first of your videos ive found and watched, and I have to commend you for creating such valuable content. Proper form to avoid injury is priceless information, and I intend to follow up by viewing all your "stop doing this" videos. Thank you for contributing to safety consciousness!
Jeff, the type of guy who actually cares about his viewers.
Jeff is even vascular in his face, dang
Kuiper cheek veins ftw
Kuiper at one point he had vein goggles ! 😲
Sometimes it’s genetics. My face is vascular at like 13% bf
Lmao
Nah he's just old
Amazing info, my family has back problems so learning stuff like this makes me feel way more comfortable approaching this workout.
I've been struggling with this kind of row for 6 weeks now, thank you Jeff!
Saw the title
Got scared that I had bad form
Relieved to know I row like Jeff
Bob Smith haha yeah man :)
Same
That's what I was thinking. I ALWAYS worry about tweeking my back during workouts. I find keeping head up and looking myself in the eyes in a mirror helps (Romanian Deadlift as example) keeps the back straight. You put your head down, the back goes with it. Nice video. I'm keeping my rows. Also my daughter named my RUclips account, thus the warriorcat name.
Yeah
SAME. JEFF ARE YOU PROUD?
That feeling when Jeff posts a lat excercise before back day
Thank you for creating all of this content! Your videos have been helping me to understand what constitutes a good workout, very well spoken and great quality :)
Jeff im so thank for all these free tips. Its because of you im not afraid of working out anymore and also how i overcame an injury that put me out for a whilr. Much love man peace
Make a stretching video please!
PartiallyDrunk I've made lots
PartiallyDrunk I agree. I would love a head to toe stretching video
But is your name is Jeff?
Dynamic and Static head to toe stretches please!! Would help athletes and inflexible people everywhere
Stretches are useless. Doing a good workout will stretch the opposite group of muscles.
we need more forearm videos
we need more oj
Why does everyone say to fap? More wrist and biceps lol
just jerk off a shit ton. but no really, best exercises for forearms would be things like hammer curls, reverse grip barbell curls. compound movements like deadlifts, rack pulls, and farmers walk. don't do these gay wrist curls that you might see some dudes doing at the gym
I like the farmers carry. Seems to work every damn thing.
Reverse grip barbell curl.. Best exercise for forearms
Tried this @ the gym tonight and felt where it was supposed to hit immediately upon completion of the set. Thank you!
Jeff, when I follow your examples more muscles activate that I honestly didnt know could activate so well. Great work
Jeff, can you make a video on how to maximize gains while mowing the lawn?
Chad Gandy lol
Chad Gandy use a reel mower, never grease the blades
Strap weights on to the mower and tighten your abs when pushing the mower
Pull with your soul, not ur arms.
Made in AZ LOL yep its hard af
@@unknown-jr6cc pussy
@@paulrodriguez6054 lol
Best piece advice I’ve ever heard about dumbbell row. Simple, straightforward and right on
Jeff, the type of guy to repost his RUclips videos and flip them horizontally so that he can get a symmetrical workout.
cringe
@@iamapokerface8992 come on man that was good 😂
Jeff the type of guy to give Fitness advices to Arnold Schwarzenegger
DON'T LOOK AT MY PROFILE PICTURE Arnold will one day subscribe
DON'T LOOK AT MY PROFILE PICTURE lol "advices" awesome
Sylvester stallone actually watches Jeff's videos
That vein going up the side of his face in front of his temple is other worldly!
Thanks Jeff I like your honesty. as a 54 year man. starting to work out. Your videos are very helpful. Thank you again.
Wow, you have some fantastic knowledge here! I appreciate you explaining the mechanical processes involved in these risky movements. I sustained some apparent shoulder damage in a car accident years ago, and I noticed that some of these were just felt like they were tearing it up. Thank you!
AMAZING! My low back and definitely between my shoulders feel so much better by doing exactly what you just explained. Thanks Jeff! MUCH APPRECIATED MAN!
damn that jeff twerk 😂
ha ha
JEFF GOT THAT WAP
This guys legit! Been around the workout world for a long time and heard all types of bogus crap but this guys on point.
Thanks Jeff ... I keep coming back to make sure I'm either doing it right or fixing it based on your knowledge.
This is probably one of the exercises I avoid because sometimes I feel I look stupid 🤣 Thank you Jeff! 🙌🏼
Goodluck getting guys to do them this way they will have to drop their working/ego set weights by 70%
anab0lic we should respect ego lifters for surprisingly not getting injured quickly.
Not that hard to not get injured you just waste a lot of time.
This exercise is not targeting the muscles a row is supposed to target. Anyone heard of Rhomboids?
Have them attempt to do an exercise with proper form and drop their egos down a notch
Actually lats are way more stronger than biceps. So you can pull more the correct way.
I was given this exercise at gym by trainer. it was a q time lesson. this has been my least favorite exercise. it always seemed awkward and happy to say I kept my back/feet in correct form. your tip of going higher and that I am working on late is the biggest help. thank you Mr C.
I am a subscriber (bell and all)
Thank you for going into detail about this exercise, I learned a lot from this video. I was in the wrong position & now realize why I didn't feel it in my lats but higher up near the shoulder. Thanks keep up the great work.
OMG I just finished this workout right after this video showed on my notification...I WAS DOING IT WRONG THX ATHLEAN X✌✌👊
Jeff should do a video about how to properly wear no shirt.
Jeff hasn't owned a shirt since he was 11 yrs old
Stop wearing a shirt like this!
Wow this helped me a ton! Watched this because I was engaging my bicep when I knew I shouldn’t be. Thanks Jeff!
Rest of the talk is ..something we all know already. But 'pull with the elbow' , that is new for me and it helped. Thanks!
2:45
The most awkward time for someone to walk in if they don't know what you're watching.
“so when we see this..that’s a problem” 😂
should have watched this yesterday before I had my back workout. I keep on forgetting the proper position of the spine. thanks for this!
Improved my form tremendously, thanks Jeff.
2:38 looks like a twerking tutorial 😂
2:19 "You Cant Fix This 😂 "
Trickster Jeff and Mchammer collaboration "Can't fix this"
Trickster on the ground 😂😂😂😂😂
He looks like goblin during sex in that moment xD
Which is good, noone wants to look like a goblin, so everyone will listen the advice he gave in this video :P
Trickster looool
I didn't notice this when I watched the video for the 1st time, tnx a lot hero hahaha xD
You've just helped me fix what could be a serious problem, thank you
Much more reliable than other videos/channels
Jeff the type of dude to look at the dumbbells and make gains
LDeezzyTV lame
No, Jeff looks at the dumbbells and the dumbbells make gains
Shams IU loool
😂😂😂😂
01:52 how he says that's the problem, made me laugh 😂
02:40 omg 😂
Understadable 😂
That time jeff says thats a problem, got me too😂
Thiccc
What a phenomenal trainer!
Some of these things most of us take for granted. But its amazing how many people have terrible form and try to move too much weight. Thanks for the vids.
This guy is absolutely amazing 😉
Hats 🎩 off to you and keep it up :)
"that's a problem" lmao. Made me laugh
Finally! Someone who explains the WHY and HOW of doing a good row. Thank you.
Thanx for the many posted w/o vids. I'm getting some of them . I get slaugtered shovelling snow from the driveway .
4:26 That's so dramatic. It's seeing Jeff in some real emotional hurt
When you watch Jeff's videos and go "Oh thank goodness I've been doing this right." 😥
Audience : I'm doing it right...
Jeff : Nope, still doin' it wrong.
Jeff you genius. You’re a savior for fitness
This is good advice. I have a herniated L3 and aggravated it doing a single arm row a few weeks ago because I was not using proper form.
20:20 woah i didn't realise this was a pop-and-lock-athon video !
The one area where I've been having real trouble working is back. I watched this and really focused....and wow. HUGE difference. Especially where your foot and knee are placed.
A comprehensive yet understandable dynamic and static stretching video would be awesome Jeff!
Video on weighted pullups ?
That warm up looks kinda sensual haha
“Draw Me Like One of Your French Girls”
Good Video!
Jeff, you stuff is awesome. Thank you! Getting back to lifting, now fifty five and you are a tremendous help in mixing up my workouts as well as teaching what to do and how to how to do it right. Loved Jesses intro btw!! LOL!! BEST, Marty in NH
Thanks Jeff, I was wanting to lengthen out on my row but had it in my head a 90 deg leg and straight leg was the best way, even though your positioning feels more natural! thanks for the explanation.
Damn Jeff I glad to see your channel growing and thanks to you instead of being a skinny guy I went from being a 12 year old toothpick to a regular size pencil. 😂😂😂 Any way keep up the great work!
2:13 - 2:20 someone make a gif lol
i.makeagif.com/media/11-28-2019/mL9kaP.gif
@@aerkain Lmfao
@@aerkain haha wtf
aerkain well done sir 😂😂😂
Lmao
Thank you for this video. I was doing my db rows and was wondering why the proper muscles weren't firing off. Thank you Jeff
Man, I love ur video's. They help me a lot to work out with good techniques! Keep on going.
Don't lose me in the sea of comments... "I won't let go Jack"
"I'll never let go, I promise"
That's what my dad said. He never returned.
That's what my dad said. He never returned.
That's what my dad said. He never returned.
+Chippy Dippy
Story of every black kid's life...
Jeff, out of all of the muscle groups that I workout, back is the one where I don't really feel sore. What can I do to make my workouts more effective so my back feels as sore as my other muscles when I work them out?
I have the same thing. Pullups seem to give me a little bit of lat soreness, but rows none! Zero.
You are the one of the best gym trainer ...👍🏼
Thank a lot.. I felt I wasn't doing this workout right and came across this video.. Now I feel it in my lats !!! Such a burn !!
Jeff could you give advice as to when rotator cuff/shoulder issues should be operated. I've had clicking/instability/weakness in my shoulder for years which has restricted my lifting but I'm not sure if surgery is worth risking possibly damaging it more.
I had the same problem. I was having trouble doing chest shoulders so on. I corrected my problem by working on the muscles in my neck believe it or not. Before you do surgery I would look up a bunch of neck stretches and go get an alignment done at a specialist. They will be able to tell you for sure whats causing the problem.
Ryan Larivee thanks a lot for the advice. I never considered the neck. Is the specialist a chiropractor or someone different?
Yes, find a good chiropractor. They understand body mechanics and can usually tell how muscles affect posture.
The thing that is bothering me during this exercise is that I really feel my delts working instead of lats and I dont know why
Thanks Soo much,your video is very helpful no matter how long they're uploaded
Thank you for the floor situated "stretch" - tension reliever
Never thought the day would come when I’d see Jeff twerking
Who ever dislike his videos are just wanting too ignore bro science and are disgraceful.
David Betancourt I only want proper people on my channel, I appreciate you not talking rubish like most
He is actually giving wrong advice, here. The entire purpose of this exercise is to hit the Traps/Rhomboids, not the Lats. This video is entirely wrong.
@@MrDanielWP It's called a lat row for a reason
@@stevenflores7405 No, it's called a Bent Over Row, not a "Lat Row." At least learn the damn terms. Sounds like you're thinking of Lat Pull-Downs.
Thanks so much, I was only working my upper back and this finally helped me so much to work my lat
Just started lifting again about a month ago. So glad I stumbled onto this channel.
2:20 made my day!
Thanks Jeff :'D
haha
im a simple man, i see Athlean-x notification, i wake up, like and comment.
andres centen so u see notifications before you wake up?? thats no simple man...
Angel Crisp 😂😂
andres centen dude I need people to do the same for me, wanna start the trend?
Angel Crisp clever comment😂 make sure to sub
Great Coaching from Jeff. Keep it up, man!
Jeff, I keep my off-the-bench leg much closer to the bench and make sure my weight is evenly distributed on both legs to avoid excessive strain in the groin area. Never had any issues at all and I am 60+. I also focus on supporting shoulder alignment and bent elbow, not locked. However, I will keep this advice in mind. Thanks