Here's my tip of the month for you lot:

I believe that 1-Arm DB rows are a better exercise for developing your back that BB Bent Over Rows.

Why? Because lack of range of movement and there is too much neural drive expended in firing the muscles involved in maintaining the postural aspect of the exercise. There is a great neuromuscular demand on firing the erector spinae, glutes and hamstrings at the same time, so much so that the level of recruitment finally left over for the lats is more often than not too minimal to be worth it.

One-arm dumbbell rows allow for even distribution of the load on both upper extremities and great range of motion (particularly for the scapulae retractors).

And because it's a unilateral exercise (one arm at a time) you end up doubling the effort compared to same sets & reps for Bent Over BB Rows.

For my clients and myself I use the Larry Scott variation:

Begin the row with a counter movement (forward) to stretch the lats & then pull the DB to the hip (but not to the extent that you use your triceps to get the DB to the hip; this is a upper back and slight biceps exercise)

• Why not try this exercise for 3-5 sets, 6-12 reps, using a 20X0 tempo. 60-120secs rest depending on your goals and adjacent exercise.
  
• You can perform these as single arm cable rows as a variation too.
  
• So, why not ditch the Bent Over BB Row and give these a try for 1 month.
  
• Combine with chin-ups/pull-ups, perhaps lat pulldowns, deadlifts, and power cleans for upper back development.
  
• I even think Bent Over DB Rows are better than with the bar as you can at least increase the range of motion.
  
• I often feel too many people are interested in simply moving as much weight as possible to look strong when in fact they are more likely to injure themselves and/deprive themselves of better gains.

good post..is that you in the pics?

Great post!

Though I have to disagree with your opener. Maybe just as useful as the BB BOR's in it's own way but better...? No way Jose

@KP: No it's not me in the pics. I have more hair... just.

I'm intelligent enough to know I don't know everything. I haven't done every exercise out there or used every machine. Or tried every program etc etc. Having done BORs over the years I personally find 1-Arm DB Rows better. The theories as outlined above make a lot of sense to me too.

I'm not saying never do them. Again, variation is key. But tbh I'd not have them as a staple of my program.

That's how I don them, but I brace myself with my knee on the bench and have a flatter back and stretch all the way down.

Barbell rows are good, but I prefer dumbbell for the increased ROM.

Ive never actually done them pulling them up that far back..........might give them a go!

Pulling to the hip, that's pretty much how I do them... not out of any great wisdom, but just because it's the way I've always done 'em and get a better feel in the back that way.

I certainly think they are equal to barbell rows in terms of the development they give, and are more fun to do.

For another (crazy looking) variation, try grasping a barbell dead centre (bar pointing the same way as with a DB) and do one arm rows that way! The extra demand on your stabilising muscles is much more but it also really feels good and hits the back deep!

The problem i have with DB rows is unless you train at one of those crazy places like Monster Gym in Enfield with their 150kg dumbells, you can very quickly hit the max in your gym and have no where to go... short of hiring small children to hold on to them as you row

..but now i think about it, all my row movements are quite limited ROM wise, BBORs by the bar hitting my ribs and T-bars by the plates clonking me in the face.

Tempo is your friend dude

Pull up fast, then fight it when it is lowering. Like 2secs if possible.

Sure, I understand that certain gyms are gonna hold u back. Mine only goes up to 40kg
Luckily at the moment I've not lifted them, but soon I'll have a go with 1-Arm DB Rows and chest press.

Another way to get round this is to make the grip thicker

Good Post

I dont believe they are better than BB rows but from a safety point of view its easier to keep your back safe when using BB and for that reason I have switched

Ill give bringing them that far back a go .

Im not sure how Id get a heavy DB forwards like that without swinging it in some way and cant see any benefit in doing so .

I do like to get a full ROM but has anyone seen Jay Cutler on the olympia series on BB.com ? He uses a minimal ROM on these

I agree, db rows are better for a greater ROM and definitely for 'targeting' the lats, but i find BB rows involve much more musculature to stabilize the trunk and you could argue the ability to use more weight on a barbell makes it better in some respect. Variation is indeed the key and DB rows are a top exercise in my books.

big dumbells are quite cumbersome to move around so unless you can row them straight from the rack they can be tricky.The thing with barbell rows is that you have to check the ego at the door and be happy with what you can do in good form for me its110kg anymore and im swinging like a noding dog

Karlos wrote:I agree, db rows are better for a greater ROM and definitely for 'targeting' the lats, but i find BB rows involve much more musculature to stabilize the trunk and you could argue the ability to use more weight on a barbell makes it better in some respect. Variation is indeed the key and DB rows are a top exercise in my books.

For that reason is why I favour S.A. T-Bar's are my prefered Single Arm Row. However changing gyms with heavier DB's will see me return to this one periodically.

Marks1972 wrote:The problem i have with DB rows is unless you train at one of those crazy places like Monster Gym in Enfield with their 150kg dumbells, you can very quickly hit the max in your gym and have no where to go... short of hiring small children to hold on to them as you row

..but now i think about it, all my row movements are quite limited ROM wise, BBORs by the bar hitting my ribs and T-bars by the plates clonking me in the face.

tried 1 arm tbars? the ROM is in an arc, which is good :]