...and help you get that eye-popping "V"
taper that you WANT in your upper body!

This version of the Dumbbell Row is very simple...and
VERY effective specifically for targeting the lower lats.
All you need for this one 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.

I've also posted the video demo for this exercise on my
YouTube channel here.

Oh, and one last thing...if you haven't yet checked out
my NEW book "The Best Leg Exercises You've Never
Heard Of," what are you waiting for! ;)

On the page I put together for it, I've listed 5 powerful
lower body exercises, covering everything from quads,
hamstrings and glutes to calves, adductors, and
abductors.

If you're interested in really training your legs and the
"normal" exercises are getting a bit stale and boring,
this book is one you're going to want to pick up.

I'm a little biased but I think it's AWESOME stuff.

Check out The Best Leg Exercises here...