Dumbbell rows are great for developing upper back strength, improving posture, and engaging core muscles. Rows are versatile exercises that can be performed with various equipment and in different variations to target other muscle groups and provide a well-rounded upper-body stimulus. By rowing consistently and at the proper ratios, you’ll experience postural and strength improvements while mitigating injury due to muscular imbalances.
This blog post will share three horizontal row variations to explore in your training.
Benefits of Horizontal Pulling Exercises (Rows, etc.)
A sufficient ratio of upper-body pulling exercises in a resistance training program is critical for offsetting pushing exercises and keeping muscular balance. Most people will generally benefit from performing twice as many pulling exercises as pushing exercises.
The benefits of horizontal pulling exercises (aka rows) include:
- Improved posture
- Balanced muscle development (offset pushing exercises)
- Engaged core muscles
- Improved athletic performance
- Exercise variety
- Injury prevention
- Post-workout recovery
3 Different Row Variations to Try in Your Next Workout
Bench-Supported Dumbbell Rows
The bench-supported dumbbell row exercise is performed by placing one hand on a bench or chair for support, with feet fixed in a square or slightly staggered firmly to the ground. The bench support allows for a stable base and reduces strain on the lower back. This exercise is excellent for beginners and effective for advanced trainees using heavier dumbbells.
Technique Tips:
- Use the supporting hand on the bench sparingly.
- Don’t make the mistake of leaning into the bench too hard.
- Maintain light hand pressure.
- Row the dumbbell to the lower rib cage while keeping your elbow tight to the side body.
Bench-supported rows primarily target the rhomboids, trapezius, and latissimus dorsi, while also engaging the core muscles and lower back.
Alternating Kettlebell Gorilla Rows
Gorilla rows are one of my favorite rowing exercises because they’re done from an athletic standing position and challenge coordination, stability, and strength. Gorilla rows are a fantastic addition to high-intensity complex training for those interested in metabolic conditioning workouts.
Note: Dumbbells can be used for this exercise. However, kettlebells will feel most natural due to the height of the handle.
High Plank Dumbbell Rows
Performing dumbbell rows from a high plank position, also known as the plank row or the renegade row, offers unique benefits, challenges, and variations to the traditional dumbbell row exercise.
Rowing while maintaining the high plank position challenges the core stabilizers, making it a great functional exercise for improving overall strength and stability. The major knock on this exercise variation is that you’ll be limited with the weight you pull. Don’t expect to make maximal strength gains from a high plank position.
The uniqueness of this exercise lies in its combination of strength, stability, and balance training.
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