This version of the Dumbbell Row is very simple...and VERY effective specifically for targeting the lower lats.

It's almost exactly the same movement pattern as a T-Bar Row and all you need for it is a single dumbbell.

You're going to start with the dumbbell standing up on end. Get into the "bent-over rowing" position with feet on either side.

Your knees should be bent, looking forward, with a tight arch in your lower back.

The analogy I like to use for this is a plane coming in for a landing... or somebody pouring ice water down your back! That's the perfect way to get the feel for how your back should be set.

Hold the dumbbell underneath the top set of plates. If you're using a lighter dumbbell and you can grip your thumbs onto it, you can do so. As you get into heavier weights and the plate size gets too big, you'll be gripping with just your fingers under the plates.

Then just row the dumbbell up and into your stomach, coming all the way up until the dumbbell contacts your abs.



That's it! It's a very simple rowing exercise that requires basically zero setup time.

I also find it really lends itself to a strict rowing movement...it allows you to squeeze and focus on the muscles of the back without having to worry about the path of the bar around your legs.

In addition, because your hands are more "open," I find this actually reduces bicep involvement, allowing you to focus more on lat contraction.

Here's a side view of the exercise using a heavier dumbbell. Note the body position while doing it.



One of the tricks I like to use with this exercise is at the top of the movement, forcibly pull the dumbbell INTO your stomach, so that it's pressed right against it. This gives you something for your lats to work against in terms of intensifying the contraction.

This is excellent for teaching your lats what a FULL contraction feels like.

The only real limitation to this exercise is the size of the dumbbells you've got access to. My heaviest is 125 lbs, yet I can row a LOT more than that with a barbell.

Therefore, when doing this exercise, really focus on that contraction as the goal of the exercise rather than using heavy weight.

Check out the video of the exercise in action on my YouTube channel here...





And if you're interested in MORE unique back exercises like this, check out my book "The Best Back Exercises You've Never Heard Of". These exercises might look a bit insane but they flat-out WORK.

Nick Nilsson
The "Mad Scientist of Muscle"