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Dumbbell Rows

Bent-Over One-Arm Dumbbell Rows will be playing a role in the NEW THT 5 workouts.

This article will show you how to do them with proper muscle-building form.

So let’s FORCE some new growth in those lats once and for all.

How To Do Dumbbell Rows

 Place one knee on a bench and grab the end with your supporting hand for stabilization.

 Your torso should be just above horizontal.

 Grab dumbbell off the floor and pull up towards your side.

 Row up until it makes contact with your ribs. This should take about 1 second.

 Lower arm until straightened and your shoulder is stretched downward. This lowering should take about 2 seconds. The important thing to remember is to lower slowly and smoothly under full muscular control. This recruits more muscle fibers and helps stimulate more growth.

 Towards the end of the set when you can’t quite reach the point where the dumbbell is touching your ribs, you can rotate your torso a little during the lifting phase. Do this only if necessary and do it smoothly; do NOT jerk the weight up.

Now go do your dumbbell rows in this fashion and build yourself some kick-ass lats!

Your Buddy,


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Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • Mark McManus October 30, 2012, 10:37 am

    And don’t forget to click ‘like’ if you’re on Facebook.

  • Richard October 30, 2012, 10:39 am

    Thanks. It’s ALL about control, I see. Simple yet fundamental. Doing back on Friday so gotta wait…… THT 5 I hear!? Yippee!!! :)

  • Tam October 30, 2012, 11:40 am

    Hey mark, how soon for THT5?… Liking the regular blog updates…

  • Mark McManus October 30, 2012, 12:35 pm

    Mid to Late November for THT 5, Tam :)

  • Turo October 30, 2012, 5:50 pm

    Hey Mark. Is it me or you seem to curve your back forward just a bit thru the lift? I read somewhere that to maximize lat recruitment you must keep your back arched at all times.

  • Adam Weichel October 30, 2012, 5:53 pm

    Time for some of these tonight! Can’t wait!

  • Mark McManus October 30, 2012, 7:33 pm

    @Adam. Enjoy :)
    @Turo. Not sure what you mean by curving the back forward. Let me know and I’ll explain, buddy.

  • Richard October 31, 2012, 12:29 am

    Maybe what Turo’s is thinking of, I often see the technique of standing side on to the bench and putting only your non-lifting hand on the bench, rather than your knee. You place your feet in a stable stance, far back enough to make your back almost horizontal, and also stick your bum out, which ensures the lower back does not arch. Keeps it’s natural curve. It does make it harder to lift the same weight as before, possibly indicating more isolation…? But then less load/impact on the lats achievable, I guess.

  • Turo October 31, 2012, 3:21 am

    Richard’s comment is spot on. I tend to pay close attention to the curve of my lower back as I had a herniated disc surgery at L4-L5 about 15 months back. But if arching your back does not affect involvement of the lat muscles, then it’s all cool.

  • HandyAndy October 31, 2012, 6:02 am

    Hi, Thanks for the video!
    I always incorperate these into my workout as I feel you get a good stretch. The one question I have is, how much work is done by the lat compared to work done by the rear deltoid?

    Thanks again!

  • ian20 October 31, 2012, 11:26 am

    not sure about letting the shoulder stretch downwards – as someone with a history of shoulder problems i have done a lot of reading about protecting it and the consensus seems to be that keeping the shoulder packed tight with shoulder blades back and down is the way to go.
    It’s a long road back from shoulder injuries so worth thinking about.
    all the best