When it comes to strengthening your arm muscles, Dwayne ‘The Rock’ Johnson and NFL player Aaron Donald are two guys who know a thing or two about how to do it. So what movement do you challenge yourself with when training arms in the gym?
Fortunately for us, Instagram answers this question, as The Rock and Donald did a gym session together when the actor went to visit the LA Rams training facility ahead of the new football season. The two can be seen working out together, and one of the moves they focused on works the biceps and back muscles.
In an Instagram video, The Rock and Donald grabbed a 100-pound dumbbell and did synchronized split dumbbell rows. The duo did 20 reps on each arm, before switching to the other side, completing 40 reps on each side. The two repeated this intense set of supersets a total of three times, and this was just the beginning of training: “For the record, these were the opening supersets brotha AD wanted to START our training with,” Johnson wrote in the caption. of photo.
But how do you do dumbbell split rows and what are the benefits? Below we take a deeper look at this exercise and the modifications to test if it is currently too challenging.
Looking for more exercise inspiration? Are here 7 of the best bicep exercises to develop the muscles of the arms, in addition 6 Resistance Band Exercises to Build Arm Muscles Without Weights.
What is a dumbbell split row?
A split stance dumbbell row is a row variation that works the lower back as well as the biceps. To do a dumbbell split row, get into a “split stance,” with one foot in front of the other, about hip-width apart. Rotate your hips to raise the dumbbell in the arm opposite the lead foot (for example, if your left foot is in front of your right, you’ll be gripping the dumbbell in your right hand). Rest your arm without dumbbells on the thigh of your front leg. From here, strengthen your core and row the dumbbell up to your chest. Lower the weight with control, and then move on to your next rep.
What are the benefits of a dumbbell split row?
The benefits of the split stance are that it targets your mid and upper back and bicep muscles, much like a traditional row does, but also your hips. In the split stance, the hips have to work harder to keep the body stable in the movement.
What are the different mods to try?
Needless to say, what works for The Rock and Aaron Donald may not be right for you and your body, but even if you have weight room experience, lifting 100 pounds is a lot. If you’re completely new to exercise, start with a lighter weight and work your way up. You’ll know when you’ve selected the correct weight if the exercise feels challenging for the last two reps, but not impossible; you should always be able to complete the workout in good shape.
If this exercise is too challenging, try a different row variation. For example:
Incline Dumbbell Row: For this exercise, take a dumbbell in each hand, stand with your feet hip-width apart, and lean forward at 45 degrees. Keeping your back straight and core tight, bend your arms to bring the dumbbells up toward your chest until the weights reach your torso. Think about squeezing your shoulder blades together, then lower the weights back to their starting position.
Dumbbell Bench Row: To do a bench dumbbell row, position a bench at a 45-degree angle and place a dumbbell on your side next to the bench. Supporting your left knee and left hand on the bench so that your body is parallel to the floor, grab the dumbbell in your right hand, keeping your back straight and core tight. Bring the dumbbell up to your chest, concentrating on lifting from your back and shoulders, rather than your arms.
Looking for more exercise inspiration? Read what happened when this writer did 30 supermans every day for a weekbesides what happened when I did Hugh Jackman’s Wolverine arm workout.
