Posture - Upper Back - Curved Building a big backside is important both on the lower body and on the upper body. The former for attracting the attention of the opposite sex and the later for making sure you don't end up like this guy ------------------------>.

Having a well developed upper and lower back means that you will have symmetry and balance around your shoulder and spine. The upper back will help to counter balance strong pectoralis major and minor muscles as well as balance out the large latissimus dorsi muscles that you have spent many sets of pull-ups building. The lower back will help to control pelvic position and balance out any pull from the anterior core muscles such as the rectus and transverse abdominis.

Plus a large muscle bound back makes you look freaking strong and powerful. And I am not just taking to guys here. I have known one to many women who end up deciding that the favorite part of their bodies is their posterior chain after a few months of dedicated rowing and deadlifting.

Now that I have persuaded you into the back bias I can all ready here your eagerness.

"Yeah, yeah, yeah Stevan I get it building my back strength and muscles is important so how do I go about doing it."

Simmer down mister or miss that is what I am going to talk about next.

We all now that deadlifts and pull-ups are great movements for building a posterior chain and used alone they can be quite effective at it, but like anything to much of a good thing can be poisonous and such is the same with pull-ups or deadlifts. Especially in the context of back development and symmetry. Not symmetry in the front to back aspect as is usually talked about, but also from the top to bottom view specifically looking at muscles of the back.

Most vertical pulling place most of the work on the latissimus dorsi. Over growth of this muscle without proper balancing from the muscles of the upper back can lead to dysfunctions in the shoulder. So it is important to incorporate not only vertical pulling, but also horizontal pulling into one's back busting regiment.

One horizontal pull that is quite hyped up and popular for slapping on slabs of muscle to the bent-over barbell row. A lift that has been championed in bodybuilding circles and weight rooms across the country. And don't get me wrong it can be a really great lift especially for a strong lifter with healthy shoulders and proper scapular mechanics.

https://www.youtube.com/watch?v=LoR7PPFDJqA

But in my experience I have found it to be a bit less favored in use with my everyday people clients. Most of which are individuals who are or have been sedentary for most of the last decade and haven't done much physical anything since they were in high school. This typically means that the suck at being able to move their shoulder blade properly and are still trying to develop the ability to perform a proper hip hinge.

For these reasons when I program horizontal rowing variations into their programs I typically stick with either one or two are dumbbell movements.

This is what I want to introduce to you today, one of these dumbbell horizontal row variations. This particular lift is fantastic for someone is starting to figure about how their shoulder is suppose to move as well as learning to hip hinge properly.

Due to the position you must be in to perform this exercise correctly it makes for a great head fake learning opportunity to teach the person what the bottom of the hip hinge should feel like as well as develop some lower back endurance and stability.

And since the movement is performed with dumbbells allowing the hands to move independently of one another  this rowing variation allows the person to place great emphasis proper rowing and scapular movement.

Plus you get all the same benefits of any other horizontal rowing exercise including increased sex appeal and overall awesomeness.

Give it a try and see if it works for you.

How To Perform the Two-Arm DB Bent Over Row

  1. Pick up two dumbbells and stand up tall.
  2. Perform a basic Romanian deadlift by keeping a neutral spine, slight bend in the knee, and extending your hips to the wall.
  3. Pause in the bottom position of the Romanian deadlift.
  4. This is the position you will row from. You should be in a bent over position with your butt out, back flat and close to parallel to the floor, and your knees slightly bent.
  5. Hold the dumbbells in front of your legs just below your shoulders with a straight arm.
  6. Pull the dumbbells upward by moving your elbows up and back against your body while thinking about squeezing your shoulder blades together.
  7. Lower the dumbbells along with the same path that they were lifted and be sure to allow the shoulder blades to protract at the bottom.
  8. Repeat this motion for prescribed repetitions.

Below is a video of me performing the entire movement.

https://www.youtube.com/watch?v=vVptZXV1G9s

Practical, Purposeful, Effective Training

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