This is a cool variation of the dumbbell row, similar in concept to the chest-supported row.

However, this method offers some benefits that the chest-supported version does not, while also eliminating one of the main issues with that exercise...the crushing and flattening of your chest.

Instead of supporting your upper body on a bench on your chest, you're going to support your upper body by bracing your core on the THIGH of your bent leg (while you're in a split/lunge position).

While the normal chest-supported row is very effective at eliminating excess body movement as you're doing a row, it also has the undesirable effect of flattening out the chest due to the weight pulling down on your torso.

When your chest is flattened, your upper back muscles have a harder time engaging. So in order to perform this exercise properly, you need to use a light enough weight that your body can compensate for this crush loading to activate the muscles of the upper back.

This doesn't make it a bad exercise...it just means there is a better way to go.

This variation can be done with your lead foot either on the floor or on a small Step riser (or anything else that will elevate your foot a few inches). Elevating the front leg will increase the range of motion of the exercise.

Get into the split position with your front foot flat on the riser (or floor) while resting on the other knee. Lean forward until your midsection is braced on your front thigh.

THIS is what you're going to be supporting your torso on instead of your chest. Let the weight of the dumbbells pull your shoulders forward to get a stretch on the upper back muscles. I'm using a pair of 95 lb dumbbells for this.

Now row up and back.

As you start to row the dumbbells up, brace your core by solidly pushing your abs into your thigh. This will help support the torso and keep your back in good position while also engaging the glutes and lower back to help stabilize the exercise.

What you will notice (and you'll see it in the video) is this ab engagement and bracing will result in a small bob of movement. You don't get this in a chest-supported row because the chest stays flat. This small movement won't compromise the effectiveness of the exercise, even though (unlike the chest-supported row) there IS movement.

Perform all your reps with that leg forward. On the next set, set your other leg forward (I went straight into it in the video, but I recommend taking a normal rest period and keeping the sets even).

If you don't have something to use for elevating the front foot, or if you just prefer not to, you can set your front foot flat on the floor. I like to do these with a total release of tension at the bottom, setting the dumbbells completely on the floor at the bottom of every rep.

Setting your front foot on the floor will give you a more horizontal body position during the exercise as well.

You can also do this exercise one arm at a time, like a one-arm dumbbell row.

When doing this variation, I recommend still holding onto the other dumbbell with your other hand to stabilize the exercise.

Row up with the arm on the inside of your leg.

Then switch and repeat on the other arm.

Overall, this is an excellent way to target the muscles of the upper back with a dumbbell row while using the core to support your body instead of your chest.

The support of the braced core is more effective for achieving a good upper back contraction without lower back stress while still giving you the form benefits of a supported row.

You can watch the full video of this exercise in action here.

Or click here to start from the exercise demo.

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I've Still Got a Few More Grip Shirts, Regular Shirts and Books Left!

So last week, I had mentioned that I was putting several of my physical products on sale for just 5 bucks per item!

I'm ALMOST sold out...but I do have a few things left.

You can order the T-shirts here.

3 Mens Medium Grip Shirts
1 Large Mens Sleeveless Grip Shirt

4 Ladies Small Grip Shirts
5 Ladies Medium Grip Shirts
2 Ladies Large Grip Shirts

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3 XL sleeveless black logo shirts
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Click on the title to order the books...

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Get yours now before they're gone forever! I won't be making more of these shirts or getting more hard copies of these books!

Nick Nilsson
The Mad Scientist of Muscle

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