This month’s exercise is the row. We will be focusing on the Dumbbell Row and the Cable/Band Row. Note that there are numerous ways of doing an exercise, but I find these two are the most common among gym goers. Like any exercise, especially free weight style, there are numerous ways to injure yourself if not done properly as well as ways to get more out of the exercise if proper technique is applied.

Pronated, Supinated, Neutral Grip. There are various ways to grip a bar, dumbbell or handle. For the notes below, it is assumed you are using a neutral grip. What this means is that the palm is generally facing towards the center of the body in a natural or neutral position, not up or down. Pronated grip would be palms down (or back/overhand). Supinated grip would be palms up (or underhand). Each one of these grips can help target different areas of the back, shoulders and forearms. Note that if you use the pronated grip during the exercises described below, the plane of movement will move from being in line with the stomach, to being in line with the chest. This will also move the elbows out from the sides, almost at a 90 degree angle from the shoulders, but just under, as the elbows need to be directly behind the hands at all times. The pronated grip is shown in the last portion of the video.

The Single Arm Dumbbell Row is a great back and rear shoulder exercise if done correctly. If done incorrectly, it’s a good bicep and bad core exercise. Place one knee on a bench and one firmly planted on the ground. Place one hand the bench and the dumbbell in the other. Feet and arm placement should be in a position to where the back is completely flat and mostly parallel to the ground. Don’t “roll” your back or let it twist. Don’t let your head drop. While it doesn’t need to be looking straight forward, it does need to allow the spine and neck to align. Looking out in front will help do this. While lifting the weight, keep the back steady, don’t use a “jerking” motion and twist the spine and pull the shoulder out of place. This is a common mistake, generally made due to using too much weight. Pull (or row) the dumbbell upward right next to your ribs in line with the stomach. Another common mistake in this motion is to bring the dumbbell in line with the chest or armpit which will place more emphasis on the bicep. Make sure the elbow rises up just above the back as you squeeze the shoulder blades together and keep the dumbbell directly under your elbow.

For Cable or Band Rows, be it seated or standing, the motion and posture is quite the same. Keep the back straight and head up. If seated, a slight lean backwards can help avoid lower back pain and discomfort and will not negatively affect the exercise so long as it is not being used for momentum. Pull the cable or band back towards the body in line with the top of the stomach, not the chest, and like the dumbbell, squeeze the shoulder blades together to focus on your back muscles.

As usual, start with light weights to attain the best technique possible. I find most people, men especially, use WAY too much weight and this leads to injuries due to poor technique and use of momentum from the body which also leads to poor gains in strength.