How can I change dumbbell rows for a more challenging workout?

Q: I often get confused as to how to progress exercises to make my workouts more challenging. Can you give an example on how I can make changes to keep getting results?

A: One of my favorite things to do is to take a common exercise and create a ladder of difficulty by changing to a more aggressive variation to challenge my clients and help them get stronger. To do this yourself, simply start with basic exercises and graduate to more difficult movements that work the same body parts and plug them into your routine every three to five weeks. See below for an example of how dumbbell rows can be tweaked as you get stronger and capable of more difficult workouts. 

Incline bench rows (weeks 1-3)

The incline bench row is an excellent exercise to isolate the back and teach proper form, but it’s also a good choice for people with lower-back issues because it provides a degree of stability that other movements lack. I like to start with it because you can’t cheat and must use modest weight to force the targeted muscles to handle most of the workload. To try this exercise, adjust an incline bench to a moderate angle and lean into the bench with your legs fully extended so that the top of the bench is pressed against the middle of your chest. Holding dumbbells in each hand, lower the weight until your arms are almost fully extended and with your elbows in tight row the dumbbells up until they are parallel with your sides. Pause for a split second flexing the back and repeat.

Single-arm bench rows (weeks 4-7)

Once you have mastered the incline bench rows, you will be ready for something more challenging. Single-arm dumbbell bench rows will be a perfect fit. This is mainly because this exercise is a unilateral movement that requires both arms to function independently to row the weight separately. Start kneeling  with your left palm and leg spread equally on a bench. Hold a dumbbell in your right hand and row the weight until it touches the right side of your torso, then slowly lower it to full extension, repeating the movement for the desired amount of reps, and then switch to the opposite side and repeat. 

Plank rows (weeks 8-11)

After three to five weeks of bench rows, you will be ready for a new challenge, and plank rows will not disappoint because they work your back, challenge your balance and strengthen your core at the same time. To get started, get into a push-up position with both hands gripping hexogen dumbbells. Hexagon dumbbells work great because the flat edges allow you to rest securely without the dumbbells rolling away from your body and risking injury. Make sure your arms and legs are spread shoulders’ width for stability and then pick up your right arm and row the dumbbell toward your body until it touches the side of your torso with a split-second pause and then return it back to the ground and repeat for the desired repetitions. When finished with the right arm, switch to the left and repeat the process. 

Dumbbell push-up rows (weeks 12-15)

Dumbbell push-up rows are similar to plank rows but they are much more advanced because in addition to being able to balance yourself and row dumbbells while supporting your entire body weight with your arms you will also add a push-up in between rowing repetitions. To do this exercise, follow the setup directions above for the dumbbell plank rows, and each time you do a full repetition with each arm lower your body until your chest is 2 inches from the floor and then press back to the starting position and repeat. This means you will need to do a single dumbbell row with the left arm, the right arm and then follow up with a push-up and repeat. 

Follow the above directions changing exercises every three to five weeks and you will be sure to make great progress.