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    Dana Linn Bailey’s Tips for Better Dumbbell Rows – Fitnessnacks


    Although Dana Linn Bailey’s last appearance on the stage was at the 2015 Arnold Classic, she continues to impact the sport of bodybuilding by serving as a source of education and inspiration for any gym-goer looking for guidance.

    And in a recent training tips video on her YouTube channel, the 2013 Women’s Physique Olympia winner broke down the proper way to do the dumbbell row for a bigger, stronger back. The tips start at the 4:20 mark in the video below:

    [Related: 9 Bodybuilders Under 200 Pounds Who Were Absolute Giant Killers]

    How Dana Linn Bailey Grows Her Lats

    This isn’t the first time this former world-class competitor has given valuable insight into properly training the back muscles. Earlier this year, she laid out a five-step progression guide to achieving one’s first pull-ups. Now, she’s back at it again and gives her over 530,000 YouTube subscribers a little refresher on a common exercise to grow the lats, the dumbbell rows.

    The dumbbell rows are an excellent unilateral exercise that aims to engage the lat muscles while targeting the biceps as a secondary muscle. If done correctly, it’ll help correct any muscular imbalances on either side of the latissimus dorsi.

    Dana Linn Bailey’s Tips for Dumbbell Rows

    In the video, Bailey specifically calls out the dumbbell row as a move people tend to have trouble with. Here are her tips for tightening up your form to maximize each rep.

    Engage Your Lats

    The dumbbell row is a back move, so make sure you’re actually engaging those muscles every rep. To do that, Bailey says to pull the weight in an arching motion rather than in a straight, linear path toward the ceiling. That arching range of motion activates the lats to do the bulk of the lift, rather than your arms. Watch the Instagram video below for a clear look at her form:

    [Related: 13 of the Best Backs in Bodybuilding History]

    “[Rowing the dumbbell] shouldn’t just go straight up and straight down,” she says. “You’re going to lean forward [and] let your lats really flex forward, and then you’re leading with your elbow, pulling towards your pocket. That’s the biggest thing.”

    Bailey mentioned that there shouldn’t be too much elbow flexion, either — the arm should form a 90-degree angle at the end of each rep.

    “You’re pulling with your lats, not the arms,” she says. “That’s a big mistake most people do [pulling with the arms].”

    Go Light

    Bailey notes the importance of using lighter dumbbells that you can rep 10 to 12 times per arm every set. This ensures the correct form is used.

    “I think a lot of people go way too heavy [with weight], and you have a lot of this motion [jerking and shoulders dipping] where your knees are bending,” Bailey says in the video. “[…] I feel more positioned getting my feet squared in more of an athletic stance.”

    If you want a full breakdown of one of Bailey’s go-to back workouts, head here.

    More Bodybuilding News

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    Featured Image: Dana Linn Bailey on YouTube



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