In this video, we see how the legendary 24-time Olympia-winning coach Hany Rambod perfects the biomechanics of the dumbbell row. Many athletes intuitively perform this fundamental exercise incorrectly by pulling the dumbbell straight upward toward the chest or the top of the thigh. Rambod explains exactly why the path of movement must be adjusted to isolate the musculus latissimus dorsi (the broad back muscle) as much as possible.
The Correct Path: Pulling Toward the Obliques (Side Abdominal Muscles)
When performing the dumbbell row, the path of the weight determines which muscle group receives the most mechanical tension. Rambod corrects the athlete immediately during his first repetitions:
- The mistake: The athlete pulled the dumbbell almost straight upward toward the top of his thigh/hip. This often causes the movement to be driven by the biceps and rear deltoid, rather than the back muscles.
- The FST-7 correction: Rambod makes the athlete pull the dumbbell backward in a smooth, slightly arcing motion, directly into the oblique area (the side abdominal muscles). Although variations exist in which you can pull slightly higher or lower, aiming toward the obliques is the physiological 'sweet spot' for maximum back activation.
The Pro Creator Tip: "Come slightly farther back and pull the dumbbell directly into the oblique region. Only then will you truly feel the back muscle working and train like an athlete."
The FST-7 Intensity Hacks: Stretch & Twist
To tear open the back muscle bellies three-dimensionally for maximum hypertrophy, Rambod adds two crucial biomechanical details at the end of the eccentric and concentric phases:
- The Extreme Stretch (At the Bottom): At the end of the downward phase, let the dumbbell descend completely and actively reach toward the floor to stretch the latissimus dorsi as much as possible at the bottom. This increases Time Under Tension (TUT) in the most stretched position.
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The Subtle Twist (At the Top): Once the dumbbell reaches the obliques, Rambod advises slightly twisting (rotating) the torso at the top and squeezing the shoulder blades together as much as possible. This produces an acute, maximum contraction of the entire back wing.
The Foundation: Why Free Weights Are Superior to Machines
Although high-end machines (such as Panatta equipment) offer excellent biomechanics, Hany Rambod emphasizes that free weights (barbells and dumbbells) form the absolute foundation of any physique.
People often make the mistake of loading machines heavily right away without first establishing a foundation. Free weights force your body to engage stabilizing muscles. This not only builds a solid foundation in your back, but also strengthens your forearms, biceps, and rear delts at the same time.
Once you have built this solid foundation with dumbbells and barbells, you can then move on to machines for extremely heavy training. The stability you have developed and the strengthened tendon structures then ensure that you drastically reduce the risk of acute injuries during your heaviest working sets.
Related reading
- FST-7 Chest Biomechanics: The power of converging during the dumbbell press
- Evogen Pre-Workout: The physiological guide for beginners and advanced athletes
- The biomechanics of the bench press: A guide to brute strength and symmetry
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