The One-Arm Dumbbell Row is one of the most useful and effective exercises for targeting the muscles of the upper back.
However, it does have one glaring weakness...you can only work one-arm at a time.
This exercise is going to not only get around that, it's going to allow you to force even GREATER loading and contraction of the muscles of the upper back with a dumbbell row exercise.
To perform this one, you'll just need a flat bench and a dumbbell...the exact same equipment as you'd need for a regular One-Arm Dumbbell Row. The key difference is going to be in what you do at the TOP of the movement...
...very simply, you're going to STOP.
And I'm not talking about holding a peak contraction at the top...this is even BETTER.
Because this exercise is all about loading, use a fairly heavy weight for this one. I'm using a 125 lb dumbbell here.
First, set up the exercise almost as you normally would. However, instead of setting your knee on the bench, keep both feet on the floor. Brace your non-working hand on the bench as normal and make sure you have a nice arch in your lower back to support the spine. Keep your core tight.
Now row the dumbbell to the top, just as you normally would.
You'll notice in the picture that I've straightened my legs. The reason for this is the "top stop."
Because instead of holding that peak contraction, you're going to shift the dumbbell over and set it fully on the bench.
Let go of the dumbbell and switch your hands. Place your right hand on the bench and grip the dumbbell with your left hand.
Drop your chest down towards the dumbbell and contract the muscles of your back. Then, keeping the dumbbell as close to your chest as you can, lift the dumbbell up off the bench and over to the side.
Then lower it, under control, to the floor.
Reset your body position then repeat the sequence starting from the other side.
Now just continue the pattern until you get close to fatigue (don't push to complete failure).
Since you're using a relatively heavy weight, you should be aiming for low to moderate reps with this one. It's also fine if you need to use grip assistance in order to push your back harder.
VERY Heavy Top-Stop Dumbbell Rows/Deadlifts
That grip assistance will come into play in the NEXT version of the exercise I've got for you...VERY heavy Top-Stop One-Arm Row/Deadlifts, coming at the bench to the FRONT rather than from the side, using an overhand grip.
This alterante orientation was born out of necessity...because the adjustable Olympic weight dumbbell handle I'm using was too long to properly perform the previous version without hitting my leg.
That being said, you can absolutely still use this version if you don't have that issue. It's extremely effective for targeting the muscles of the upper back...more so than the previous version, which targets the lats more due to the neutral grip and dumbbell positioning.
Get your dumbbell set up beside the bench, parallel to the bench. You'll be standing to the side, facing in towards the bench. Brace your non-working hand on top of the bench then reach down and grab the dumbbell handle.
(if you're curious, this dumbbell weighs a total of about 175 lbs...I have 6 x 25 lb plates and the handle itself weighs about 25 lbs).
You'll use your back and arm to row as much as possible while using the strong muscles of the legs and lower back to contribute to the upwards momentum (this is the "deadlift" part of the exercise).
Set the dumbbell on the bench.
Then change hands.
Drop your chest down and hold the dumbbell close, then use your braced arm and your legs to lift the dumbbell off the bench. It's at this moment that you get MAXIMUM loading on the muscles of the upper back.
You've just put those muscles in a peak contracted position with weight that they could NOT get into that position with on their own. This puts MASSIVE overload on them and is a recipe for serious growth and strength.
Lower the dumbbell to the floor under control.
Reset your body position then lift it back up, set it on the bench and switch arms, essentially repeating the sequence like you did before.
This exercise is WORK...and it will force you to use just about every muscle in your body to accomplish the lifting of the dumbbell onto the bench then down again (yep, even your chest...when you use your braced arm to help push the dumbbell off the bench).
If you try this one with extremely heavy weight, I highly recommend some form of grip assistance. I use Haulin Hooks when I do this exercise.
Straps would be a bit of a pain as you'd have to unwrap and re-wrap on every single rep, though you could modify the exercise and just lift with one arm at a time (similar to the normal One-Arm Dumbbell Row) then switch to the other arm.
Bottom line is this...if you want to build a bigger, stronger, thicker back, row heavy.
Either of these two exercise variations should be on your list to try out and to do on a regular basis. They're going to allow you to load the back very effectively and in a peak contracted position to maximum load and tension where the back muscles need it most. They will EAT IT UP.
Here are a few more row variations you can also try...
- One-Arm Bench Plank Rows
- Two Bar Meadows Rows
- Two Phase Decline Dumbbell Rows
- Two Phase Row Raise
- Hip-Braced One-Arm Dumbbell Row
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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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