How-To Build a Back: Dumbbell Rows

Picture this. The weather is warmer. There’s sand underneath your toes and the sun is beaming down on your gorgeous skin. When warmer temps and sunnier weather is in the mix, as it will be in just a few short weeks, you are going to start reaching for those summer sun dresses, sleveless tops and back-baring jumpsuits. Well, don’t you want a toned, sculped back to go along with this whole modd?

We all want the back muscle definition of Regina King and Gabrielle Union, but have you thought about what it really means and benefits to sculpt those muscles? Strength training your back muscles addsmuscle mass to your upper body, which can help make your waist look smaller (winning!). Like your chest, your back is made up of big muscles that can handle heavy weight and, therefore, help you burn more calories.

To help you reach this goal, we are breaking down the form of a dumbbell row and giving you a full upper body workout to try below.

So, what muscles am I working?

The dumbbell row is an upper body workout that can increase overall strength. he main muscle group worked is your lats. You also engage the entire back, shoulders, and arms. While performing the row, you should feel the muscles between your shoulder blades firing up and working like crazy. The move can also help improve core stability.

How to Perform a row

1. Star with your legs shoulder width apart and weight in your heels.

2. Hinge at your hips and extend into a flat back with one dumbbel in each hand, extended towards the floor.

3. Think about pulling your arms into a 90-degree angle, shooting your elbows toward the ceiling.

4. Remember to keep your elbows tucked into toward your waistline. The inside of your arms should skim your waist, or come close to doing so, as you pull your elbows up.

5. With control, lower the dumbbels back to starting position

Check out the video below for a demo of a basic dumbbell row and full body workout.

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Upper Body Strength Builder

We all want the definition of Regina King & Gabrielle Union's gorgeous backs. This video breaks down the proper form for a row and shares an upper body stren...

Here’s the workout! Perform 12 reps of each move for three to four total rounds. Remember, if you need ot modify, you can go into alternating arms instead of the double movements.

• Dumbbell Row

• Dumbbell Bicep Curl

• Dumbbell Front Raise

• Dumbbell Overhead Press

• Dumbbell Tricep Extenstion

What other moves do you want to see us break down? What form do you struggle with? Let us know by leaving a comment below.