A staple for any back-focused workout routine, humble row is a compound exercise that delivers a variety of benefits, including enhanced upper body strength, improved posture and balanced muscle development. The movement also strengthens the grip and helps prevent shoulder pain and injury by promoting proper alignment of the neck and spine. The humble row differs from other chest supported dumbbell row variations by focusing on the traps and rear deltoids while still activating the lat muscles. This positioning accentuates the muscles that are typically under-activated when using other rowing exercises, like bent-over rows. It also allows for more of an emphasis on the upper and middle back than other rowing movements, which can lead to over-development of the biceps. While other row variations tend to use a wider grip to maximize biceps and lat stimulation, the humble row uses a narrower grip to focus on primarily the traps and rear deltoids. This narrow grip can also allow you to train the movement with higher loads than other rows, which can increase the level of muscle stimulation while reducing fatigue and strain on the body. Another thing that sets the humble row apart is that the movement can be performed with a neutral or even slightly forwards shoulder position, which increases the ability to activate the mid and lower traps without putting too much stress on the shoulder joint. This is an important factor in maximizing muscle growth and minimizing the risk of injury, especially with heavier weights.
