Hip-Braced One-Arm Dumbbell Rows For Building The Back

This exercise is best done using the safety rail of a power rack or using the bar of a Smith machine.

How to Perform This One-Arm Dumbbell Row Variation to Build Back Thickness...

You're going to be bracing your hips up against the bar while doing one-arm dumbbell rows. The bar should be set right about waistband level (or a little lower since you'll be bending your knees a litte). Experiment with heights to determine what feels best to you.

Have a dumbbell ready to go in front of your feet. I've got a 105 lb dumbbell here, but start lighter until you get the setup and the feel right. We're NOT going to use momentum for this one and the weight needs to be light enough that you can row with control.

Brace the hips then reach down and pick up the dumbbell. Set your other hand on the bar beside your hips to lock in your body. The dumbbell should be just an inch or two off the ground at the bottom of each rep.

Let the weight of the dumbbell rotate your torso and pull the back into a stretch. Keep a 90 degree angle at the hips, which brings in the lower back to hold the position.

Now row up, rotating your torso to flat, pulling the dumbbell into your body. Hold for a second or two, then lower back down. Get that rotational stretch at the bottom again, not letting the dumbbell touch the ground.

When you finish your reps on one side, switch to the other. You can use just about any rep range for this. I like it for moderately heavy rowing to take best advantage of that stretch on the back at the bottom, but you can definitely use light weights for high reps as well.

This view shows how to brace your other hand on the rail.

This exercise puts a lot of torque in through the core to stabilize the body while rowing.

By bringing in the lower back and core with this bracing technique, you develop more "functional" strength while still getting excellent muscle stretch and activation in the back.

Another excellent "hip braced" variation of the dumbbell row uses a decline bench to lock you into position while doing 2-phase rows.

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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!

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