Many bodybuilders find that while the movement is hardcore and a great deal of fun, the deadlift just isn’t for them. Perhaps they are too tall and have long arms, which can make for a very awkward lift. Maybe they lack low back flexibility, or have sustained an injury at some point in their career. Whatever the reason, if deadlifts are out, then dumbbell rows most definitely have to be in. They are nearly as efficient for back thickness as deadlifts, with much less chance of injury.

Completing dumbbell rows is simple. Place your knee on a bench, secure your position with your same-side knee, and grab a dumbbell hanging from your free arm. Slowly bring the dumbbell up to your highest position, flexing your back at the top. Then, lower it back to the starting position, a few inches up from the floor.

If you’re not using deadlifts, you should consider completing this movement first in your back mass workout. Barbell rows are very useful, and should be used directly afterwards. However, the greater range of motion and ability to flex the back muscles at the peak (a peak much higher than that of barbell rows) makes this exercise preferable. The dumbbell movement should emphasize moving as heavy a weight as possible. There is little possibility of injury, unless you are yanking the weight in a dangerous manner. When you’re following them up with barbell rows, the emphasis should be upon safe, strict form.

There are several variations of dumbbell rows with which you should experiment. Standing with one knee on the bench is the standard method. Try using an incline bench for a better range of motion. They can be completed standing as well, without the use of a bench. Using the dumbbell rack for support is another popular method. Gloves can make the lift easier, and many bodybuilders use wrist wraps when going heavy with the dumbbells. When the grip fails before the back muscles, you can short-circuit your efforts. Becoming dependent upon the wrist wraps, however, can limit your grip strength. For this reason, you should probably limit the wrist wraps to the absolutely heaviest sets.

Rep range can vary for this movement. Start with 12 to 16 repetitions for your first set. You should be focused upon stretching out the back and brining blood into the area, not moving some ‘personal best’ on the weights. Set two should be heavier, in the 8 to 12 range. From there, it’s time to go heavy! Grab a 70 or 90 pound dumbbell and see if you can get 8 reps. If you can, bump up the weight by 10 or 15 pounds. Keep raising the weight until you’re stuck at 6 repetitions.

Dumbbell rows are perhaps one of the most under-rated movements in bodybuilding. They leave the trainer panting, exhausted from neck to knee. They deliver back thickness second only to the deadlift. Yet they are overlooked, most likely because they’re a very tough movement to complete. If you feel you’re up to it, give them a shot!

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