Friday, 14 February 2020

Fitness: Workouts: DUMBBELL ROWS - Tips and WHY

Heya fellow gym rats <3 

 🔥Dumbbell rows are a brilliant exercise to integrate in your routine:


✅They work a lot of muscles while targeting the back and based on the positioning of your body they can stimulate your glutes and hamstrings as well.
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✅Besides the back, your biceps, arms and shoulders are involved in the rowing motion as well as your spinal erectors. Keep a tight steady grip, squeeze your back and engage your core for maximum tension.

Picture source: EvolutionFit - all rights reserved


✅The more muscle groups an exercise activates. the more caloric burn it requires and hence the better friend it is on your way to fatburn. Make sure to keep your abs tight and benefit out of it.
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✅Furthermore, dumbbell rows allow you to progress on weight load relatively fast once you get used to the form, which means you will be able to train more muscles with heavier weight and increase your overall strength.
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✅Last but not least, you can try a lot of smart alternatives such as incline dumbbell rows, dumbbell bent over or rows on plank position for extra oblique stimulus or even barbell rows in various angles. Chest supported dumbbell rows are also a powerful variation you can try, make sure to have a NEUTRAL spine (i frequently see people hyperextending without realizing - use your side mirrors to monitor your form) and keep your chest ON bench to support. 

Hope you found this article useful and got inspired to integrate single arm dumbbell rows in your routine. Aim for 8-15 reps, depending your weight load on 4-6 sets for proper stimulation. Make sure to follow me at @irina_lainen_arvoitus if you haven't already, to have access on new fitness content on a daily basis. Keep an eye on and come back soon! Happy and gainful new year ^_^
Cheers,
Irina

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