Hammer strength row with dumbbells
Muscles Worked: The latissimus dorsi, middle back, and trapezius muscles (upper back) are all worked out by two-arm hammer dumbbell rows. In addition to the forearms and back deltoids (shoulders), this move works the biceps and other secondary muscle groups. (Hammer strength row with dumbbells )
For this exercise, use an overhand grip to hold a dumbbell firmly in each hand. You should bend forward at the waist so that your chest is over your feet. Your feet should be just past shoulder-width apart and your knees should be slightly bent. Start with your arms fully stretched out and the dumbbells hanging straight down at about shin height. Your hands should face in toward your body as you hold the dumbbells. Next, bring the dumbbells close to your stomach and lift them up, or "row." Slowly put the dumbbells back where they started, and do it again. So that your back stays strong and stable, keep your head up and shoulders back while you do this exercise.
Why This Exercise is Important: This exercise accomplishes multiple goals, including strengthening and broadening your back, as well as improving your performance in other exercises that employ the middle back, such as squats and deadlifts. It is critical not to forget to train your back. It's easy to focus just on your front side muscles because that's what you see in the mirror, but working on your back will give you symmetry, appropriate proportions, and that "V-taper" look while also adding width to your upper body. Working on your middle back in particular will broaden your torso and enhance your posture not only for everyday activities, but also for other back-related workouts. This maximizes the effect of training while minimizing the chance of harm.
Things To Avoid: Many exercises require a strong middle back to be performed correctly. This exercise will enhance your deadlift in particular, because having a stronger back allows you to lift more weight and improves your technique. It will also aid with your squats because you will develop greater core strength, allowing you to lift larger weights. Again, it will improve your form and technique since you will be more comfortable performing the exercise with a stronger middle back.
Reps and Sets Your set and rep pattern will vary based on your goals, but as a general guideline, do 2-3 sets of 10-12 reps. For more experienced lifters seeking maximum mass and strength, aim for 4-5 sets of 6-8 reps.
Other Exercises To Use: You can use variations of this exercise for a slightly different movement and target different muscles around that area of the body. For example, you could try using a barbell and use either an overhand grip to focus more on the lats, or an underhand grip to focus on the middle back. You might also try using kettlebells and do alternate rows, or perhaps do some bodyweight pull-ups. Other exercises you can do alongside this one might include deadlifts, one arm dumbbell Hammer strength row with dumbbells rows and seated cable rows. For a complete middle back workout you can do
Deadlifts (3 sets of 10-12 reps)
Two Arm Hammer Dumbbell Rows (3 sets of 10-12 reps)
One Arm Dumbbell Rows (3 sets of 10-12 reps)
Seated Cable Rows (3 sets of 10-12 reps)