The Dumbbell Row is one of the most valuable tools for building strong lats and upper back, which are essential for being strong in any fashion. ⁠ ⁠

The biggest mistake people make with rows is shrugging the shoulders up and engaging the traps too much. Instead try and squeeze your armpits together as hard as possible and shove your shoulders down to your hips. ⁠ ⁠

If you do not have two dumbbells, one dumbbell will work. You can either squeeze the dumbbell by the sides with both hands or, do a one arm row. For the one arm variation, try to avoid rotating your upper body at all, which will challenge your abs as well.⁠ ⁠

As always, start with a moderately challenging set and rep scheme, then progressively add tempo, pauses, sets, reps, or weight each week.⁠ ⁠

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