Free weights have a distinct advantage over machines because they have more freedom of motion when doing exercises. This maximizes your overall muscle fiber recruitment. A stretched back dumbbell row is an upper body exercise that engages a high amount of muscle fiber on the posterior side of the body. Being that your spine is involved, it is pivotal to stay focused on body alignment and form. One wrong move can cause injury.
Focus Muscles
Compound exercises vary from isolation exercises in two ways. They involve more than one joint and they recruit more than one muscle group. The stretched back dumbbell row involves bending of the elbows and shoulders. The main muscles activated are the latissimus dorsi, rhomboids, biceps, erector spinae, trapezius and triceps. The lats form a "V" shape in the upper back. The traps and rhomboids sit in the center of the upper back -- and the biceps and triceps are on the front and back of the upper arms. The erector spinae runs the length of the spine and it ends in the lower back. Overall, improving strength in these muscles will allow you to perform pulling motions in sports and daily activities with more efficiency.
Proper Technique
The stretched back dumbbell row is performed from a standing position with your feet spaced about shoulder-width apart. Hold the dumbbells right in front of your thighs with your palms facing your body and bend forward at the waist. Let your arms hang straight down and keep your back elongated. After bending your knees slightly, pull the dumbbells up to your lower stomach and hold for a second. Slowly lower the weights back down and repeat. Focus on keeping a straight line from the back of your head to your tailbone throughout.
Form Pointers
When you pull the dumbbells up, squeeze your shoulder blades together. This will insure you fully target the rhomboids and lower trapezius. Also be aware of your breathing pattern. Take a big inhale before you start the exercise and exhale as you lift the weights up. Inhale as you lower them back down.
Variation
A single arm back row is a variation that only takes one dumbbell. This is performed with one knee and hand on a weight bench. Start the exercise by placing the dumbbell on the right side of the bench on the floor. Then place your left knee and hand on the bench, and reach down to grab the dumbbell. Keeping your back stretched out and abs tight, pull the dumbbell up to your side and slowly lower it back down.
Tips About Resistance
Dumbbells have a wide range of weights to choose from. Being that back rows are compound exercises, you have the ability to lift heavier weights. Aim for a resistance that you can only lift eight to 12 times with your sets. Dumbbells start as low as 1 lb. and go well over 100 lbs. -- so you have plenty of weights to choose from.
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