The dumbbell row is one of the oldest and most effective ways to build muscle in your upper back. But the bent-over row ladder takes the old staple to an entirely new level.
With this routine, you can target your entire back, your hamstrings, and your glutes, says trainer B.J. Gaddour. As you climb the ladder, the time your muscles are under tension continues to increase, which is key to building a bigger, stronger back, he explains.
Here’s how to do it: grab a pair of dumbbells, bend at your hips, and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length.
Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, lower the dumbbells, and stand back up.
Repeat, but do two rows this time. Continue to add one rep every set until you do 10 reps in a row. That’s a total of 55 reps for the entire ladder.
If you think you can handle a little more heat, try descending the ladder, working your way from 10 reps down to one rep.
More From
UFC welterweight contender Ian Machado Garry can lose 7kg in mere days – a process he describes as "phenomenally bad". Here's what he thinks should replace it
Men's Health Week is almost here, as good a time as any for a trip to your GP. Discover the most important health checks you need to get done
Logan Paul says a simple daily routine of push-ups, sit-ups and running helped him build more muscle while training for WWE
A new study found Ramadan fasting did not reduce maximal strength or power in trained athletes. Here’s what it means for you
John Cena says mobility work and recovery have become more important than heavy lifting as he approaches 50, helping him stay strong
Aston Martin's Lance Stroll needs to be in peak condition to perform at his best. This is how he trains to stay consistent across a season
See how your 5k row time stacks up, plus how to adjust your training for each decade with rowing tips from the experts
Heavy lifts, short rests and full-body pairings – this high-intensity routine develops strength, size and conditioning at once
