When it comes to building arm muscles, Dwayne ‘The Rock’ Johnson and NFL player Aaron Donald are two people who know a thing or two about how to do it. So what step do they challenge each other when training the arms in the gym?
Fortunately for us, Instagram answers that question, as The Rock and Donald had a gym session together when the actor went to visit the L.A. Rams training facility before the new football season. The two can be seen working together, and one of the movements they focused on works the biceps and back muscles.
In an Instagram video, The Rock and Donald both grabbed a 100lb weight and did dumbbell rows with a synchronized pose. The duo did 20 repetitions on each arm, before switching to the other side, until they did 40 repetitions on each side. The two repeated this super-intensive set a total of three times, and that was just the beginning of the exercise—”For the record, these were the opening super-sets brotha AD wanted to start the workout with,” Johnson wrote in the caption.
But how do you split dumbbell rows, and what are the benefits? Below, we take a deeper look at this exercise, and modifications to try if it’s too challenging at the moment.
Looking for more exercise inspiration? over here 7 of the best biceps exercises To build your arm muscles, plus 6 resistance band exercises to build your arm muscles without weights.
What is split position dumbbell row?
The split-stand dumbbell row is a variation of the row that works the lower back, as well as the biceps. To do a split position dumbbell row, get into a “split position,” with one foot in front of the other, hip-width apart. Hinge at your hips to pick up the dumbbell in the arm opposite the front foot (for example, if your left foot is in front of your right, you’ll hold the dumbbell in your right hand). Place the arm without the dumbbell on the front thigh of the leg. From here, supporting your core, rotate the dumbbells up to your chest. Lower the weight in control, then move on to your next rep.
What are the benefits of the dumbbell split exercise?
The benefits of the split pose are that it targets the lower back, biceps, and biceps, as a traditional row does, but also targets the hips. In the split position, your hips have to work extra hard to keep your body stable in motion.
What are the different mods to try?
It goes without saying that what works for The Rock and Aaron Donald may not be right for you and your body, but even if you’re an experienced in the weights room, lifting 100lbs is a lot. If you are completely new to exercise, start with a lighter weight and increase it. You’ll know when you’ve selected the right weight if the exercise feels challenging by the last reps, but not impossible – you should always be able to complete the exercise well.
If this exercise is too difficult, try a different variation of the class. For example:
Bent on the dumbbell row: For this exercise, hold a dumbbell in each hand, stand with your feet hip-width apart, and forward hinge at 45 degrees. Keeping your back and torso straight, bend your arms to pull the dumbbells up to your chest until the weights reach your torso. Think about squeezing your shoulder blades together, then lower the weights back to the starting position.
Dumbbell row bench: To perform a dumbbell row on the bench, set a bench at a 45-degree angle and place the dumbbells on the side next to the bench. Bend your left knee and left hand on the bench, so your body is parallel to the floor, hold a dumbbell in your right hand, keeping your back straight and your torso engaged. Lift the dumbbells to your chest, focusing on lifting them from your back and shoulders, rather than your arms.
Looking for more exercise inspiration? Read what happened and when This writer made 30 Supermans every day for a weekin addition to what happened and when I did a Wolverine arm workout from Hugh Jackman.
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