Work Your ENTIRE back (lats and upper back) with 2-Phase Decline Dumbbell Rows
2,045 views · Published 29 August 2017 · 2:45 · Indexed 10 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
The Decline Bench Dumbbell Row is a fantastic exercise for targeting the back with a rowing movement. This variation makes a simple adjustment on the fly so that you can better target the ENTIRE back...the upper back muscles (like the teres major, rhomboids and middle traps) and the lats together. Normally when you're rowing, you maintain the same hand/grip position and you focus on just one area or the other. In this case, dumbbells allow you to change that grip. Having your chest/abdomen supported in this fashion allows you to take stress of the lower back during the row. This is a very simple exercise for hitting the entire back in one shot. I like to use it as a finisher after my heavier exercises (like deadlifts, barbell rows or chin-ups) are done. You can also use it as a back "activation" exercise for learning how to feel your back muscles engaging during a row. Having yourself supported on a bench like this allows you to focus on muscle contraction rather than how much your lower back hurts. I recommend 2-3 sets of 6-12 reps (middle to higher ranges, not low ranges, basically). -------------------------------------------------------------------------- Add INCHES to your arms with this FREE sleeve-busting workout... https://www.fitstep.com/2/time-volume-training/landers/arm-obliteration.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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