Tripod Dumbbell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Abs, Biceps, Lats, Lower Back, Shoulders
Execution
Compound
Force Type
Pull (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Tripod Dumbbell Row is an effective exercise primarily targeting the upper back muscles while engaging multiple secondary muscles, including the abs, biceps, lats, lower back, and shoulders. This movement involves bracing one arm on a bench or stable surface for support (forming a "tripod" stance) while performing a rowing motion with a dumbbell in the opposite hand. The exercise enhances upper back strength, helps improve posture, and builds shoulder stability. Maintaining a strong core and controlled motion throughout prevents momentum and emphasizes engagement of the targeted muscles for optimal results.
How to Perform
Position yourself in a staggered stance beside a bench. Place one knee and the hand on the same side on the bench to form a stable "tripod" base. Keep your other foot firmly planted on the floor to enhance stability.
Grip a dumbbell in your opposite hand, using a neutral (palms facing inward) grip. Engage your core to support your spine and maintain a flat back throughout the movement.
Initiate the row by driving your elbow up and back, pulling it past your torso. Focus on retracting your shoulder blade as you lift to fully engage your upper back.
Pull the dumbbell close to your body, stopping when your elbow aligns with or slightly passes your midline. Keep the movement controlled to target your upper back and avoid swinging.
Slowly lower the dumbbell back to the starting position, maintaining tension in your upper back and core to avoid any jerking or loss of control.
Repeat for the desired number of repetitions on one side before switching to the other side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Try different head positions to find what feels most natural, whether looking forward or keeping the neck aligned with the spine. Choose whichever option helps you stay focused on form and muscle engagement.
Keep your abs engaged throughout the exercise to prevent excessive arching in your spine, which helps maintain a stable and protected lower back.
Avoid using momentum; keep control over the movement as you lift and lower the dumbbell. This steady control keeps tension on the target muscles and prevents unnecessary strain.
If you notice your biceps doing most of the work instead of your back muscles, consider using a “false grip” (thumb resting beside the fingers rather than wrapped around the dumbbell) to shift focus to your upper back.
Maintain neck stability by not allowing your head to push forward as you row. This helps avoid tension in the neck and supports alignment through the entire movement.
Allow your shoulder blade to move naturally along your rib cage as you pull the dumbbell up. Avoid locking the shoulder blade in one position, which can limit the range of motion and reduce back engagement.
How Not to Perform
Avoid Using Momentum. Do not swing or jerk your body to lift the dumbbell. Instead, focus on controlled and steady movement to keep the emphasis on the upper back and reduce unnecessary strain on other muscles.
Don’t Let Your Core Relax. Keep your abdominal muscles engaged to avoid excessive arching in your lower back. Relaxing the core can lead to a lack of stability, which can put strain on your spine.
Avoid Over-Gripping the Dumbbell. Gripping too tightly can shift the workload onto your biceps instead of your upper back. A relaxed, controlled grip allows you to focus more on back engagement.
Don’t Lock Your Shoulder Blade in Place. Locking the shoulder blade instead of letting it move naturally along your rib cage limits upper back activation and can cause shoulder strain. Let it glide as you row.
Don’t Look Up Too High or Drop Your Head. Both positions can disrupt spinal alignment. Maintain a neutral neck position to keep your spine in line, supporting safe and effective movement.
Avoid Lifting the Dumbbell Too High. Lifting the dumbbell excessively high shifts emphasis away from the upper back to the shoulder. Aim to stop when your elbow passes the midline of your torso for optimal engagement.
Don’t Allow Your Hips to Tilt. Keep your hips level and stable to prevent over-rotating your torso, which wastes energy and reduces the exercise’s effectiveness on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
