How to Do
How to Do Dumbbell Swing Row With Staggered Stance
Each dumbbell swing row with staggered stance should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this dumbbell swing row with staggered a stance.
Beginning
Beginning Dumbbell Swing Row
1. Place the dumbbell directly beneath your body on the floor. Place your feet shoulder-width apart and your legs shoulder-width apart.
2. Deadlift the weight into a standing position with a straight back (full extension).
3. Use both hands to hold the dumbbell. The grip is similar to that of a Dumbbell Hammer Curl.
4. Inhale deeply and tighten your core, grip, and glutes.
5. Raise your chest and lower your shoulders. Lean slightly forward with your arms straight.
6. Swing the dumbbell back through your legs, then explode forward and swing the dumbbell out in front of you until it reaches head height. Maintain a straight line with your arms at all times.
Movement
Dumbbell Swing Row Movement
1. Hold the DB in your right hand, with your arm fully extended and hanging at your side. Take a staggered stance, with the left foot about one stride length in front of the right foot. Draw up your spine, and with your back straight, fold forward at the hips so that your torso is in line with your back leg, and your head shoulders, hips, right knee, and right heel are in a line.
2. Tighten up your core muscles to hold the torso in position. Start with the DB directly under your right shoulder. Swing the DB back, and then forward until it is back directly under the shoulder. Your knees should bend slightly to absorb the momentum. Draw your shoulder blades back and down. Drive your right elbow back and bring the DB to the right side of your chest. Straighten your knees as you perform the lift. You'll feel your shoulder blades draw closer together during the movement.
3. Lower the DB by allowing your arm to extend and repeat for the required number of repetitions before switching sides.
4. Don't allow your elbow to flare out during the row. Keep your gaze forward during the entire exercise, and avoid tucking the head into the chest. At no point should your back arch or be round during the exercise.
Benefits
Dumbbell Swing Row Benefits
This exercise can be done at home or in the gym.
This exercise will strengthen the muscles in your back, although you'll also be activating many muscles in the body as you swing the DB forward.
Exercise Aliases
Dumbbell Row Exercise, Exercises With Dumbbells.
