Exercise Hacks Ep. 1 – The Dumbbell Row


Exercise Hacks Ep. 1 – The Dumbbell Row. The dumbbell row is a fantastic exercise for building mass and strength in the upper back and arms. When done for reps (and no straps), it will build a solid grip. However an often overlooked and undervalued aspect of the exercise is how awesome it can be in developing scapular, core and hip stability in the supporting limbs. The traditional bench supported DB row utilizes hand support on the bench. This DB row hack demonstrates how to improve scapular stability and thoracic spine rotation when loading from the elbow. When done correctly with proper attention on posture, loading from the elbow enhances scapular stability as well as the mobilization effect on the thoracic spine and rib articulations. This can be a great variation for those with shoulder pain, poor scapular stability or stiff upper back. Want more exercise hacks? Stay tuned. As always your feedback is welcomed. #row #backday #shoulders #train #workout #exercise #pain #stability #gallagherperformance

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In this video, we discuss the dumbbell row and how to improve both scapular stabilization and thoracic spine rotation during the exercise.

The dumbbell row is a fantastic exercise for building mass and strength in the upper back and arms. When done for reps (and no straps), it will build a solid grip. However, an often overlooked and undervalued aspect of the exercise is how awesome it can be in developing scapular, core and hip stability in the supporting limbs.

Some key points discussed in this video:

  • The traditional bench supported DB row utilizes hand support on the bench, which can be problematic for those with poor scapular stabilization.
  • Scapular stabilization on the support arm and be improved by elevating the bench to an incline position and supporting from the elbow instead of the hand.
  • With proper attention to posture during the support from the elbow will also improve thoracic spine rotation and mobilize the rib articulations during the exercise because of the increased spinal musculature involvement.
  • This can be a great variation of the DB row for those with shoulder pain, poor scapular stability or stiff upper back.

Thanks for watching and as always, let us know your questions or comments.

More related reading:

Why Therapists Should Understand Strength

The Truth About Functional Exercise

How DNS Solves Pain and Improves Performance

 

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