Humble row is a powerful back exercise that targets a variety of upper body muscles and helps promote better posture, greater shoulder stability, and more effective back support. As a result, it reduces the likelihood of back discomfort and injury, particularly if performed with proper form, and can be a great addition to most training regimens.
How To Do The Humble Row
The humble row is a variation of chest supported dumbbell rows that looks similar to other popular row variations but provides unique muscle building benefits. It activates the rhomboids, trapezius, and latissimus dorsi muscles of the upper back, helping to build strong and stable shoulders. It also trains the rear deltoids and biceps, improving overall shoulder strength and posture.
It’s a Joint-Friendly Option
Because the movement is supported by the bench, humble rows are a low impact exercise on the shoulders and elbows. This makes them a great option for those with shoulder issues, especially for those who can’t train behind a barbell due to back or neck pain. It’s also easy to adjust the movement to increase or decrease the difficulty and can be done by people of all ages and fitness levels.
The most common mistake people make when performing humble rows is not driving the elbows outward as they move. This maximizes muscle activation and minimizes the risk of over-powering the movement with the lats, which diminishes the effectiveness of the exercise. It’s also important to focus on slow movements and a controlled range of motion to ensure proper engagement and avoid injury.