If you want a bigger, thicker, stronger back,
you're going to definitely want to try this
exercise...

The One-Arm Dumbbell Row is one of the most useful and
effective exercises for targeting the muscles of the back.
However, it does have one glaring weakness...you can only
work one-arm at a time!

The exercise I've got for you today is going to not only get
around that, it's going to allow you to force even GREATER
loading and contraction of the muscles of the upper back
with a dumbbell row exercise.

To perform this one, you'll just need a flat bench and a
dumbbell...the exact same equipment as you'd need for a
regular One-Arm Dumbbell Row. The key difference is
going to be in what you do at the TOP of the movement...

...very simply, you're going to STOP.

And I'm not talking about holding a peak contraction at the
top...this is even BETTER..(you'll see).

Because this exercise is all about loading, use a fairly heavy
weight for this one. I'm using a 125 lb dumbbell here.

First, set up the exercise almost as you normally would.
However, instead of setting your knee on the bench, keep
both feet on the floor. Brace your non-working hand on the
bench as normal and make sure you have a nice arch in
your lower back to support the spine. Keep your core tight.



Now row the dumbbell to the top, just as you normally would.



You'll notice in the picture that I've straightened my legs.
The reason for this is the "top stop."

Because instead of holding that peak contraction, you're
going to shift the dumbbell over and set it fully on the bench.



Let go of the dumbbell and switch your hands. Place
your right hand on the bench and grip the dumbbell with
your left hand.



Drop your chest down towards the dumbbell and contract
the muscles of your back. Then, keeping the dumbbell as
close to your chest as you can, lift the dumbbell up off the
bench and over to the side.



Then lower it, under control, to the floor.



Reset your body position then repeat the sequence starting
from the other side.













Now just continue the pattern until you get close to fatigue
(don't push to complete failure).

Since you're using a relatively heavy weight, you should be
aiming for low to moderate reps with this one. It's also fine
if you need to use grip assistance in order to push your
back harder.

That grip assistance will come into play in the NEXT
version of the exercise I've got for you...

...VERY heavy Top-Step One-Arm Row/Deadlifts, coming
at the bench to the FRONT rather than from the side, using
an overhand grip.

This variation was born out of necessity...because the "do-
it-yourself" Olympic weight dumbbell handle I'm using was
too long to properly perform the previous version without
hitting my leg.

That being said, you can absolutely still use this version if
you don't have that issue. It's extremely effective for
targeting the muscles of the upper back...more so than the
previous version, which targets the lats more due to the
neutral grip and dumbbell positioning.

Get your dumbbell set up beside the bench, parallel to the
bench. You'll be standing to the side, facing in towards the
bench. Brace your non-working hand on top of the bench
then reach down and grab the dumbbell handle.



(If you're curious, this dumbbell weighs a total of about
175 lbs...I have 6 x 25 lb plates and the handle itself
weighs about 25 lbs).

You'll use your back and arm to row as much as possible
while using the strong muscles of the legs and lower back
to contribute to the upwards momentum (this is the
"deadlift" part of the exercise).



Set the dumbbell on the bench.



Then change hands.



Drop your chest down and hold the dumbbell close, then
use your braced arm and your legs to lift the dumbbell off
the bench. It's at this moment that you get MAXIMUM
loading on the muscles of the upper back.

You've just put those muscles in a peak contracted position
with weight that they could NOT get into that position with
on their own. This puts MASSIVE overload on them and is
a recipe for serious growth and strength.



Lower the dumbbell to the floor under control.



Reset your body position then lift it back up, set it on the
bench and switch arms, essentially repeating the
sequence like you did before.

This exercise is WORK...and it will force you to use just
about every muscle in your body to accomplish the lifting
of the dumbbell onto the bench then down again (yep,
even your chest...when you use your braced arm to help
push the dumbbell off the bench).

If you try this one with extremely heavy weight, I highly
recommend some form of grip assistance. I use 1 Ton
Hooks or Haulin' Hooks when I do this exercise.

Straps would be a bit of a pain as you'd have to unwrap
and re-wrap on every single rep, though you could
modify the exercise and just lift with one arm at a time
(similar to the normal One-Arm Dumbbell Row) then
switch to the other arm.

---

Bottom line is this...if you want to build a bigger, stronger,
thicker back, either of these two exercise variations should
be on your list to try out and to do on a regular basis.

They're going to allow you to load the back very effectively
and in a peak contracted position to maximum load and
tension where the back muscles need it most. They will
EAT IT UP.

I've posted a video of this exercise in action on my YouTube
channel here (be sure and subscribe, if you haven't already!).



And if you're interested in even MORE insane back exercises
like this, definitely check out my book "The Best Back
Exercises You've Never Heard Of."

This thing is loaded with KILLER exercises just like the one
above that will take your back strength, size and muscle
development to a whole new level of awesome.