This month on Trainer Tip Tuesday we will be discussing considerations when you are doing single arm dumbbell rows. Dumbbell rows are one of the most popular back exercises, but there are some key considerations that need to be taken into account to make this exercise as effective as possible while minimizing the risk of injury.
Even though dumbbell rows are extremely common, the fact is that most people are doing them in a way that diminishes their potential for building strength and muscle while setting themselves up for pain and injury. So the question is, “How should you be doing this exercise to make it as safe and effective as possible for you?”
One thing you need to consider when doing dumbbell rows is how you are moving when you do this exercise, and specifically as it pertains to your speed. We often see people moving WAY too fast when they do dumbbell rows in order to try to “lift the weight”. They end up using momentum to move the dumbbell, which can create two issues:
- If you are using momentum to move the weight, it means you are not working your muscles as much as you could… i.e. the results you will be getting from the exercise are worse than they would be if you slowed down and just squeezed your muscles to lift the weight
- If you are using momentum to move the weight, there is a high risk that you will end up moving too far, potentially stressing out your shoulders and back. This can look like soreness in the short term or injury over the long term. Either way, this is something you want to try to avoid at all costs.
Check out all of the details in this week’s episode of Trainer Tip Tuesday, and be sure to tune back in next week as we discuss more considerations when doing dumbbell rows.
