Workout 101- DB Power Row

Nov 28, 2011
Workout 101- DB Power Row

Get the basics on a great lower Back Power Movement- The Power Row





Many Power Movements are always classified as the traditional Olympic barbell moves such as the Power Clean, Snatch etc...One of my favorite moves to execute on a back day is the Power Row. As always Power Moves should be executed at the beginning parts of a workout because of the amount of energy used to execute the movement. The DB Power row emphasizes many of the upper back muscles to move the weight. The Lats, Rhomboids, Rear delts, And Lower Traps are involved to make the move possible.

Benefits

The Benefit of the Power row, is that, like any Power movement, it gets the heart rate spiked, helps burn more calories, and plain and simple is a High Intense movement that is difficult to execute. First start of with lighter weight to get the hang of the technique. As you progress with heavier weight this exercise will tremendously help in the aiding development in the upper back area. But, just like any other power movement you must understand proper technique is everything before you attempt to give it a try for yourself. In the Below video I demonstrate this move and explain the technique that will help make this one of your favorite movements to start with on Back Day.
Take care,
Mike McErlane




Week 1
Day 1
Exercise Sets Reps Muscle Group
Dumbbell Power Row 3 6 Back
Seated On Bench Bar Lat Pulldowns 3 15 Back
SUPER-SET 0 0 TIPS
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
END 0 0 TIPS
Seated Cable Row 4 8 Back
Standing Barbell Shrugs 4 12 Shoulders
Standing Bicep Curl Barbell With Band Both Arms 4 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 4 15 Arms
END 0 0 TIPS
Seated On Bench Bicep Curl Dumbbell Alternating Arms 4 10 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Dumbbell Tricep Extension Both Arms 4 12 Arms
END 0 0 TIPS

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