proper dumbell row

[muscledog95]

I have a problem. When i do dumbell rows it seems like im going to heavy to have good form, but the catch is that i can put out 10 to 12 reps of this weight but it still seems like its to heavy. If i drop the weight a little then its to light...HELP PLEASE

 

[Thaibox]

use a bb instead. You can use a shitload more weight while keeping good form

 

[gettinlarger]

Thai, what approx. angle do you do your bb rows at? I was reading another thread and you said you could do 315? That's very impressive ...

 

[louden_swain]

Surely you can find a weight that you can use in good form. What are you working out with?

 

[Thaibox]

This is one of those controversial things. In my opinion, anything higher than 45 degrees is pushing it. I think Yates did like 70 degrees, and his back was a barn door. I also know some guys that are pretty much parallel to the floor. I find myself doing maximum 45 degrees.

Thanks bro, but its not that great. I could only do 315 strict a couple times, after that I might as well have been doing deadlifts.

 

[Vortexx]

dumbell row i find best doing near the end of a back workout, this way the weight i can use is lower anyway, so i can focus on using strict form, knowing that i already have done the raw semi-cheating heavy bb rows or t-bar rows first.

i'd say do 12-10 reps with them and you can do dumbell rows both for width and or thickness of the back, generally the more perpendicular to the floor you should row the dumbell to your hip (and this is mainly lat width) and the more uproght, you row the dumbell to the lower chest and focus on thickness. I prefer somewhere in between using a 45 dgree angle to equally tackle width and thickness .

Now if you consider yourself to be strong at dumbell rows, just take this contest, lower the weight with 10-20 percent and do the same sets/reps, just force yourselve to get the elbow as high and behind your back as possible while keeping the torso in a fixed postion. Now milk out this form until you got it perfect before you use your old weight again.

Important to try several benches and adjust their height and angle until you got a really stable platform,

also i stack several cushions on top of the bench to rest my arm on , this way i guarantee a favourable incline of the torso. A tip from a bro regarding my form i got, was to put your resting arm on the OPPOSING side of your torso, to counteract the tendency of the torso to use a twisiting motion to get the weight up

 

[Vortexx]

oh and the higher the angle the more you should flare out the elbow away from the torso, other you are forced to pull mainly with the biceps