![]() This leads to less lat activation as the function of the lats is primarily to pull the humerus back towards the torso when the arms are directly in front. The key point to bear in mind is that most people use the humble row to get more rear delt and trap activation by abducting the arm (moving away from the midline, to the side) to a particular degree. Leave that for your big compound lists where you can keep your joints safe with the help of your core. From here, release the tension in your delts, lats and traps to return to the starting pointĭifficult to overload due to the isolated nature of the movementĪs mentioned early, this is not an exercise where you should be looking for progressive overload or a one-rep max.Continue this movement until you feel max tightness in your back, with your elbows behind your torso. ![]() The further your elbows are our from our body, the more delt and trap recruitment we’ll have, with the lats being used less. You want your elbows pointing out to the side of your torso by at least 45 degrees.To start the movement, pull your elbows back whilst contracting your traps to retract your scapula (shoulder blades).This will allow us to contract our traps later on. Ensure that we’re letting our shoulder blades move laterally, away from our spine at the start of the exercise.Hold your dumbbells with a pronated (overhand) grip, with your palms facing towards your feet.Set your bench up at a 30 – 45 degree angle and lie on it chest first.Video can’t be loaded because JavaScript is disabled: The Humble Row () Form tips You can go further than this but choose an angle that gets the most rear delt and trap activation for you. Have your elbows out to your sides by at least 45 degrees. This reduces lat activation and is the key differentiator of this movement. The point of the humble row is to engage the rear delts and traps more by having our elbows out to the side, similar to a wide-grip seated row. Key form consideration: what makes the humble row different from a normal chest assisted incline row is how far our elbows are out to the sides of our torso. However, this is a niche row variation and a lot of people will see this exercise as a standard chest supported dumbbell row. If you’re wondering if there’s something that makes the humble row different from a normal chest supported dumbbell row, that would be the wrist and elbows position that leads to more rear deltoid, rhomboid and trap activation. The humble row is a form chest supported dumbbell row. ![]() Related Blackridge guides: helms row (lats), pronated pulldown (lats), V bar pulldown (lats), 5 dumbbell pullover alternatives (lats + chest), pull-ups (back), cable rope pullover (lats), chest supported row Table of contents: skip to what you’re interested in
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