Most lifters swear by the tripod dumbbell row, but is it worth the hype?
You’ll find out all about this popular dumbbell row variation and conclude by the end of this article.
But for now, let’s talk about how to do it with the proper technique before we get to everything else.
You only need a dumbbell and a workout bench for this exercise, and you’ll be good to go.
Here are the detailed steps on how to go about it.
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- Stand a few feet from the bench, holding a dumbbell in one hand with a neutral grip.
- Bend your knees slightly, brace your core and use the other free hand to support yourself on the bench.
- Retract your shoulder blades and drive the working elbow towards your waist to begin the movement.
- Pull the weight towards your hip until your elbow is slightly past your midline and then lower it slowly back to the starting position.
- Repeat for your desired number of reps on both sides.
WHAT MUSCLES DOES THE TRIPOD DUMBBELL ROW WORK?
LATISSIMUS DORSI
The latissimus dorsi (or the lats) run along the sides of your back and are primary movers in the tripod dumbbell row.
Make sure you lead with your elbows during this exercise to allow for maximum shoulder extension.
This will help your lats contract fully.
RHOMBOIDS, REAR DELTOIDS AND TRAPEZIUS
The rhomboids and trapezius (traps) are the upper back muscles responsible for pulling your shoulder blades towards each other.
The rear deltoids on your shoulders also help pull the scapulae down.
All these muscles help move the weight towards your hip and back down during this movement.
BICEPS BRACHII
The biceps brachii ( or biceps) is located on the front side of your upper arm and its function is to flex your elbow by contracting as your arm bends.
When doing the tripod dumbbell row, you should feel minimal bicep engagement because this muscle is a secondary mover in this exercise.
If you feel your biceps get too involved you can reduce the load or visualize your scapulae squeezing together at the top of the rep to minimize their engagement.
TRANSVERSE ABDOMINIS
The transverse abdominis is the innermost muscle in your core that braces your spine and keeps your torso steady during this movement.
ERECTOR SPINAE
The erector spinae is the collective term for the eight muscles that run from the back of your head to the base of your pelvis, whose function is to help you maintain proper posture as you work out.
To minimize the risk of injuring them during this exercise, keep your core tight, chest high and your lower back arched slightly.
BENEFITS OF THE TRIPOD DUMBBELL ROW
ENHANCED CORE STABILITY
On the face of it, the tripod dumbbell row looks nothing like a core exercise but in real sense, it demands quite a lot from your core muscles.
When you keep your core tight to help prevent your spine from overarching, you also bolster the stability of your core muscles.
IMPROVED POSTURE
Any exercise that strengthens your core and back also improves your posture.
The tripod dumbbell row contracts the muscles in your upper back and lengthens your chest muscles to prevent muscle imbalances in your torso hence improving your posture.
INCREASED FUNCTIONAL STRENGTH
The tripod dumbbell row uses a motion pattern you use in your everyday life, making it a highly functional movement.
ALTERNATIVES TO THE TRIPOD DUMBBELL ROW
INVERTED ROW
The inverted row is a bodyweight movement that works your back using only a straight bar fixed at waist level.
The primary muscles it works are your lats, shoulders, core and biceps.
How to do it:
- Find a straight bar that is fixed at waist height.
- Get under the bar and use an overhand grip to grab it shoulder-width apart.
- With your feet straight and arms stretched out, pull yourself up slowly until your chest comes into contact with the bar. As you pull yourself up, squeeze your shoulder blades and straighten your back.
- Then, lower yourself slowly as you maintain a tight core.
- Do 3 sets of 10-12 reps.
LYING BENCH ROW
The lying bench row provides you with multiple benefits, including increased shoulder mobility, enhanced back strength and better posture.
To do it, you need a bench and a pair of dumbbells.
Here are the steps:
- Get a workout bench and set it to about 30⁰ off the ground or any other position you feel comfortable in.
- Grab the dumbbells, one in each hand and lie on the bench face down. Make sure the balls of your feet can touch the ground to give you support.
- Bring the weights slowly towards the bench, ensuring your elbows stay tucked in at the top of the rep.
- Do 3 sets of 12 reps each.
TRIPOD DUMBBELL ROW MISTAKES TO AVOID
NOT TIGHTENING YOUR CORE
Make sure to keep some tension in your core as you pull the dumbbell towards your body to ensure you don’t over-arch your spine.
RELYING ON YOUR BICEPS
Most lifters inadvertently make this mistake when they use heavy weights, shifting the focus from the back muscles to the biceps.
To keep the tension in your back, use light weight as you begin and squeeze your shoulder blades towards your spine at the top of the rep.
ARCHING YOUR LOWER BACK
This is a common mistake in most rowing exercises.
When you round your back, you place unnecessary pressure on your spine, which puts your lower back at risk of injury.
Try to draw your navel in towards your spine to help keep your core engaged so that your lower back doesn’t arch as you lift and lower the weight.
WRAPPING UP
The tripod dumbbell row is a fantastic free-weight option for working your back if you are not keen on using machines.
In addition to the multiple muscles it works in your body, this exercise also improves your posture and functional strength by mimicking your everyday movements.
Consider it for your back workout and you’ll have little to regret!
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