The dumbbell high row is an exercise that specifically targets the back muscles. Coach Ian and Coach Sonja of Orange Theory Fitness provide a detailed explanation of how to perform the exercise correctly and highlight its benefits.
The dumbbell high row is a one-sided movement that helps address imbalances in the upper body and focuses on building back strength. Sonja demonstrates the exercise by grabbing a single dumbbell and assuming the correct stance. She splits her feet apart, hinges forward, and maintains a neutral flat back. Her eyes are locked on the floor in front of her.
From this position, Sonja starts the exercise by bringing the weight up, ensuring that her elbows come out in a 90-degree angle. This movement targets the upper back and emphasizes the high row aspect of the exercise. Coach Ian points out a couple of common errors that individuals may make while performing the dumbbell high row.
One common error is bringing the elbow in, which transforms the exercise into more of a low row. This variation focuses on a different region of the back, which is not the intended target in this exercise. Another error to watch out for is overextending the elbow by either going too far back or too high. This can engage the traps excessively and potentially lead to injury.
Throughout the demonstration, Sonja performs the exercise correctly, showcasing the proper form and technique. Coach Ian emphasizes the importance of this exercise in addressing imbalances and building strength in the desired areas of the back.
In conclusion, the dumbbell high row is an effective exercise for targeting the back muscles. By following the correct form and technique demonstrated by Coach Sonja, individuals can work on their upper back and build strength in this area. The exercise is beneficial for addressing imbalances and can be performed either at home or in a fitness studio. By incorporating the dumbbell high row into their workout routine, individuals can improve their back strength and overall fitness.