Unlock Back Strength with the Dumbbell Row

Ken Belveal
Sep 1
2 min read

If you’ve ever felt like your rows aren’t doing much for your back, you’re not alone. The dumbbell row is a staple exercise, but most people rush through it and miss the true benefit: building strength and stability in the muscles that protect your spine and improve your posture.

Today, I’ll walk you through a smarter way to row—one that emphasizes locking your shoulder blade into your opposite hip pocket and taking twice as long on the way down as you do on the way up.

Why Shoulder Blade Position Matters

When you pull the dumbbell, the shoulder blade (scapula) should glide back and down—not shrug upward. Think about sliding it into your opposite hip pocket. This creates stability through your mid-back and engages the lat, a powerhouse muscle responsible for strength and posture.

If your shoulder blade pops out, rolls forward, or hikes toward your ear, you shift stress into the wrong places—often your neck or low back. That’s why form here is everything.

The Power of a Slow Eccentric

Here’s the truth: strength is built on the way down by lowering the dumbbell at half the speed you lifted it, you:

Recruit more muscle fibers
Build tendon and joint resilience
Create the tension needed for real growth and lasting strength

Most people yank the weight up and drop it down—leaving strength gains on the table. Controlling the eccentric (the lowering phase) turns every rep into a strength-builder.

Step-by-Step: The Smarter Dumbbell Row

Place one hand and knee on a bench, the other foot planted firmly on the ground.
Hold the dumbbell in your free hand with your arm extended.
Brace your core and pull the dumbbell by drawing your shoulder blade toward your opposite hip.
Pause briefly at the top—feel the squeeze in your back.
Lower the dumbbell twice as slow as you lifted it, keeping control the entire way.
Repeat for 8–12 reps per side.

Watch the Demo

Why This Matters for You

This isn’t just about muscle—it’s about moving better and aging stronger. By learning to control your movements, you’ll:

Improve posture and reduce shoulder/neck strain
Strengthen the muscles that protect your spine
Gain functional strength for everyday activities

Take the Next Step

If you’re over 50 and want to move pain-free, build strength, and reclaim your energy, this is just one piece of the puzzle. I design programs that identify your weak links and build them back stronger.

👉 Schedule your free evaluation here

Because the sooner you start moving better, the stronger you’ll become.