Amongst the endless parade of “expert advice” within the modern iron-game, or at-least the media arm, the overwhelming majority of training is far too complicated and fails to utilise the classic resistance movements. The reason for this, though rarely said in public, is not to technological developments or new findings but simply because classic movements are considered lacking marketing sex appeal, many simply cannot perform due to poor fitness and inadequate coaching.
Beyond low educational and experience requirements to be considered a “coach” in the present-day where most expertise is towards SEO and their “landing page”, the constant flow of new exercises is either done to attract attention or the individuals lack the level of fitness to perform more challenging movements correctly.
The so-called "innovations" are a distant second to the classic movements and in the end, despite decades of magazines, articles and books, all resistance training can be summarised as a Squat, Push, Pull or Press with the “simplest measures” typically the most rewarding.
Within standard Bodybuilding, strength-training and preparation for sport, this rings true across the spectrum of exercise, which includes developing a strong and powerful back. Training the back does not require expensive equipment or even complex strategies and typically best served with a basic barbell, dumbbell and a high-bar. Certainly minor additions such as bands, unique bar attachments can prove to be helpful but only after a properly balanced training regime is in place.
The basics of Back training starts and revolves around pulling actions with the most commonly accepted movements being a Deadlift, a Bent-Over Row and a Chin / Pull-Up. Each one of these movements has a series of variations that should be rotated through to avoid adaptation but otherwise make up a general template that is always successful.
To go along with a Snatch-Grip Deadlift, my "secret" or at-least what was once standard in every training plan of a successful lifter, to building a thick and powerful back included Bent-Over Rows.
There are a variety of options with this movement, including choosing a overhand or underhand grip with a barbell but my first choice when paired with a Snatch Grip Deadlift is with a dumbbell. This answers the concern of balancing bilateral and unilateral movements, allows a greater “stretch” as the hand is pulled higher than with a barbell and though not specific to the exercise, most tend to utilise peak contraction more frequently with this variation.
The movement is not even slight complicated, boasts a near straight vertical learning curve and will always prove effective. I prefer using thick handled dumbbells and will often wrap a set of chains to tinker with the stimuli
How to perform a One-Armed Dumbbell Row
Prepared by John Davies
Photo of Tammy Bravomalo
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d and Anabolic Pump depending upon his training cycle
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk