Dumbbell pullover back alternative full#
Dumbbell pullover back alternative free#

Place your right hand and right knee on a flat bench for stability and support.Dumbbell rows are often more comfortable for people with poor mobility and can also improve muscular imbalances by training each side independently.

Dumbbell pullover back alternative free#

Dead stop dumbbell rows have the added benefit of allowing more free movement with the dumbbell, often producing a greater range of motion. Eliminating momentum between each rep replicates the explosive force involved in a Pendlay row. This variation of a single-arm dumbbell row is a great alternative to Pendlay rows. Dead Stop Dumbbell Rows When to Perform Dead Stop Dumbbell Rows

Dumbbell pullover back alternative full#

Ensure you move through a full range of motion by allowing the arms to fully extend between each rep and the bar to touch your torso at the top of the exercise. Only your arms should move, initiating the exercise by squeezing your shoulder blades together. Instead, maintain a rigid torso and keep your ribs locked in place. Repeat for the desired number of repetitions before lowering the barbell to the ground.įor a visual aid on barbell row form, here’s Alex Bromley from Empire Barbell.ĭon’t use any momentum to lift the barbell to get the most out of this exercise.

Keep your core braced and slowly release the barbell to the starting position.

Keep the elbows tucked in close to the body rather than allowing them to flare out. Avoid swinging or rocking your back to create momentum.

Squeeze your shoulder blades together and pull the barbell up towards your trunk.

Hold the bar close to the body throughout the exercise and keep your core activated. Hinge your hips back and lean forward until your back is tilted at 45 degrees. Maintain a micro-bend in the knees throughout the exercise.

Deadlift the bar and stand tall with the barbell in hand and a soft bend in the knees.

Your hands should be just wider than shoulder distance.

Engage your core and reach down to hold the barbell with an overhand grip.

Stand with your feet hip-width apart with your loaded barbell on the ground in front of you.

Barbell rows involve more time under tension for the spinal erectors and are great for building strong stabilizing muscles in your posterior chain. Traditional barbell rows are the closest alternative to Pendlay rows.

5.15 The 9 Best Barbell Row Alternatives.

5.14 The 9 Best Seated Cable Row Alternatives (2023).

5.13 The 10 Best Bent Over Row Alternatives.

5.12 The 10 Best Overhead Press Alternatives.

5.11 The 10 Best Pallof Press Alternatives.

5.10 The 10 Best Dumbbell Pullover Alternatives.

5.9 The 10 Best Front Squat Alternatives.

5.8 The 10 Best Lat Pulldown Alternatives.

5.5 The 10 Best Romanian Deadlift Alternatives.

5.4 The 10 Best Bench Press Alternatives.

5.2 The 10 Best Leg Extension Alternatives.

5.1 The 8 Best Decline Bench Press Alternatives.4.2 Are Pendlay rows the most effective row?.2 Reasons to Choose a Pendlay Row Alternative.The 8 Best Intra Workout Supplements for 2023.The 5 Best Creatine Supplements for Bulking.The 8 Best Pre Workouts for Beginners.