1. Beginner's Best Buddy
Do dumbbell rows to develop the back muscles, specifically the lateral muscles. You can perform both bent-over dumbbell rows and one-armed dumbbell rows. Mastering these will prepare you to do barbell rows and dead lifts. Other exercises such as bench press will be easier to do. Men can increase size. Women, especially, benefit from toned lateral muscles. The waist will look smaller with a wider back. Use very light weight at first until you master the proper form. Make sure to warm up with some cardio and stretch before, during and after the dumbbell row exercises. Stretch by hugging yourself. You can also grab onto something sturdy and bend at the waist. Imagine a rope tied around your waist with someone pulling on it until you feel a good stretch.
2. Bend at the Waist and Build the Lats
You can do bent-over dumbbell rows with you feet together, slightly apart--shoulder's width or slightly wider than shoulder's width. Bend forward at the waist. Keep your head up and the back straight. Your knees should be slightly bent. Let your arms hang straight down to your shins. Keep your back stationary throughout the movement to keep from working the lower back. Lift the weights up to your sides as far as you can. Lift toward the stomach, not the chest or you'll be working your biceps. Hold for a one count. Lower the weight down slowly with great control.
3. One at a Time
Do one-armed dumbbell rows to isolate each side independently. You may be able to lift heavier weight because your hand supports your back. Place one knee on a flat bench. Support your body weight with the hand from the same side. Your upper body should almost be parallel to the floor. Your back should remain stationary and straight. Let the weight hang down until you feel a stretch. You should feel the same stretch between each lift. Lift the weight up to the side until the barbell is touching your stomach. Mentally concentrate on working the lateral so you do not compensate with the biceps. Contract your laterals at the top of the movement. Don't shift or jerk or you risk injury to the lower back. Lower the weight down slowly and repeat to complete the reps. Do all the reps on one side and immediately switch to the other side to make a set.
Member Comments