Muscle
Back
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL
Back Focus
Dumbbell Row
Coach Notes
Coach Take
Excellent unilateral row for lats, upper back, and side-to-side balance.
Make It Easier
Machine Row
Level It Up
Paused Dumbbell Row
Build Size
4 x 8-12, rest 60-120s
4 X 6 8 Rest 2
00-2:30
Attribute Breakdown
Equipment
Dumbbells
DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
Play Liftdle
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