The tripod dumbbell row simultaneously works your upper back and core muscles.
The tripod dumbbell row is an adaptation of the bent-over dumbbell row, celebrated for its efficiency in enhancing muscle growth in the back (1). While classic dumbbell rows mainly focus on the primary back muscles, its one-arm variant also activates the core. Moreover, by varying your grip, you can target distinct muscle groups more precisely.
The tripod dumbbell row excels in engaging your core muscles. This single-arm pull exercise predominantly works your upper back muscles due to holding the dumbbell. Despite its difficulty, the tripod dumbbell row delivers more advantages compared to other row variations.
This detailed workout guide will cover the accurate tripod dumbbell row technique. Additionally, we’ll delve into the myriad benefits of this exercise and introduce alternative row variations for you to try. For a thorough exploration of these workouts and additional insights, continue scrolling.
Technique & Muscles Engaged
The tripod dumbbell row targets your lats, traps, rhomboids, abs, and biceps. By working unilaterally, it strengthens each arm individually. Studies indicate that during unilateral exercises, you bolster strength even in the non-working arm (2).
To perform the tripod dumbbell row, you’ll need a dumbbell and a bench. Hip mobility is also crucial for this exercise. Here is a step-by-step guide to executing the tripod dumbbell row correctly.
- Position your legs shoulder-width apart and place your left hand on the bench.
- Grip the dumbbell with your right hand and tighten your core.
- Push your hips back until your back is parallel to the ground, keeping your spine neutral. This is your starting stance.
- With your arm extended, row the dumbbell with your right hand towards your hips until your elbow slightly surpasses your torso.
- Squeeze your back muscles and slowly lower the dumbbell to the starting position to complete the rep.
- Switch sides and repeat steps 1 to 5.
Advantages
This variation of the one-arm dumbbell row engages your core more. Performing this exercise offers the dual benefit of working on both your back and abs. Here are additional reasons to add the tripod dumbbell row to your fitness regimen.
Enhance Your Back Muscles
These rows, performed in a bent-over position, are excellent for your back muscles. The resistance of the dumbbell impacts your lats, rhomboids, and traps. Although this exercise primarily targets your upper back, it also recruits your lower back muscles.
Shape Your V-Taper
The V-taper is a great way to showcase your hard-earned gym results. These rows develop your upper body muscles while sculpting your obliques. It’s one of the most effective means to achieve the V-taper look.
Identify & Correct Muscle Imbalances
Muscle imbalances are common, but with unilateral exercises, you can detect and correct them. Perform a few extra reps on your weaker side to enhance strength. You can also modestly increase the load for tripod dumbbell row reps on that side.
Enhance Your Posture
It fortifies your back and other muscles surrounding your spine. Strengthening these muscles improves your posture and may alleviate discomfort from prolonged sitting.
Benefit Your Squats & Deadlifts
The tripod dumbbell row targets your upper back muscles, providing a firm barbell foundation during squats and deadlifts. Moreover, an engaged upper back prevents your squat from resembling a good morning. It also keeps the barbell close during the deadlift, enhancing your form and safeguarding your back.
Tripod Dumbbell Row Substitutes
The tripod dumbbell row is a remarkable exercise for steadiness and strengthening your back. It’s a single-arm row, which is fantastic for enhancing core power and correcting disparities. Below are additional effective unilateral row movements that you should think about incorporating into your regimen.
Bird Dog Row
If you find the tripod dumbbell row tough, you haven’t yet experienced the bird dog row. This challenging unilateral row is perfect for your lower back and core but demands excellent balance. To perform it, assume the bird dog stance on your bench.
Meadows Row
The Meadows row will thoroughly work your back and aid in enhancing your posture. However, Meadows rows are also critical for your grip endurance. You employ an overhand grip and stand in a staggered posture to execute the Meadows row.
Dead Stop Row
The dead stop row is ideal for strength development and also addresses imbalances. It adapts the stretch pattern of the one-arm dumbbell row and trains it from a stationary position. This unilateral row variant is highly effective as it expands your motion range.
FAQs
What muscle does the tripod dumbbell row work?
The tripod dumbbell row is a dual-purpose exercise that targets your back and core muscles. It also engages the muscles in your arms. Refer to the exercise guide below for a detailed muscle analysis.
What is the difference between the dumbbell row and the tripod row?
The tripod row is a more sophisticated version of the bent-over dumbbell row. The primary distinction between the two exercises lies in the methodology and muscles engaged. The tripod row activates your core muscles more than the dumbbell row.
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References
- Mannarino, P., Matta, T., Lima, J., Simão, R., & Freitas de Salles, B. (2021). Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Journal of strength and conditioning research, 35(10), 2677–2681. https://doi.org/10.1519/JSC.0000000000003234
- Munn, J., Herbert, R. D., & Gandevia, S. C. (2004). Contralateral effects of unilateral resistance training: a meta-analysis. Journal of applied physiology (Bethesda, Md. : 1985), 96(5), 1861–1866. https://doi.org/10.1152/japplphysiol.00541.2003