{"id":10856,"date":"2024-10-01T07:24:14","date_gmt":"2024-10-01T00:24:14","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10856"},"modified":"2024-10-01T07:24:14","modified_gmt":"2024-10-01T00:24:14","slug":"the-rocks-dumbbell-row-workout-for-an-insanely-deep-stretch","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10856","title":{"rendered":"The Rock&#8217;s Dumbbell Row Workout for an &#8216;Insanely Deep Stretch&#8217;"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>It\u2019s no secret that Dwayne \u201cThe Rock\u201d Johnson is a longtime fan of the chest supported dumbbell row but in a recent social media post, \u201cThe People\u2019s Champion\u201d gave a little more insight into his dumbbell row workout and explains why it works so well for him with some clever hacks. Be like \u201cThe Great One,\u201d and try this for yourself.<\/p>\n<p>\u201cThis movement has become one of my all-time favorites,\u201d explained the muscle-bound Moana star to <a href=\"https:\/\/www.instagram.com\/therock\/?hl=en\" target=\"_blank\" rel=\"noopener\">his 395 million Instagram followers<\/a>. In fact, this is not the first time that DJ has taken to the bench to demonstrate his preferred double-arm version of the row, and keen observers will already be aware that the WWE icon likes to incorporate a 2-second pause at the top of the row too, but in this video, he further explains how he stimulates his muscles to the absolute max.<\/p>\n<div class=\"link-related article link-related__with-thumb\">\n\t\t\t<a class=\"article__thumbnail\" href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/pro-tips\/the-rock-demonstrates-this-super-effective-dumbbell-row-variation\/\" target=\"_blank\" rel=\"noopener\"><\/p>\n<figure class=\"article__figure\">\n<div style=\"padding-bottom:56%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/06\/The-Rock-Dumbbell-Row-Variation.jpg?w=150&amp;h=84&amp;crop=1&amp;quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, 280px\" alt=\"The Rock Dumbbell Row Variation\" width=\"150\" height=\"84\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/06\/The-Rock-Dumbbell-Row-Variation.jpg?quality=86&amp;strip=all\"\/><\/div>\n<\/figure>\n<p>\t\t<\/a><\/p>\n<\/div>\n<h2>The Chest-Supported Double Arm Dumbbell Row is an Efficient Mass Builder<\/h2>\n<p>While this move will build your biceps, lats, and pecs, but you will also be <a href=\"https:\/\/www.muscleandfitness.com\/routine\/workouts\/workout-routines\/blast-your-shoulders-with-this-six-move-workout\/\" target=\"_blank\" rel=\"noopener\">blasting your shoulders<\/a> and pretty much your entire back. And, by performing sets with both arms, you will can motor through your workout in the half the time and be able to stack on more weight to really tax those muscles. By using the incline bench, you\u2019ll isolate the upper body because your legs won\u2019t have to do so much work.<\/p>\n<h2>The Rock\u2019s Dumbbell Row Workout<\/h2>\n<p><strong>Chest Supported Dumbbell Row:<\/strong> 4 Sets, 8-12 Reps<\/p>\n<p>Maximising hypertrophy and forcing his muscles to grow back stronger, Johnson likes to shred his muscle fibers with 4 serious sets. As you can see, The Rock loves to add a 2 second hold at the top of the lift because this increases his muscles\u2019 time under tension, promoting greater gains. He doesn\u2019t stop there, however. \u201cI have long arms, so with the right bench, set at the right incline \u2014 I can get an insanely deep stretch at the bottom for greater activation.\u201d The electrifying superstar is on to something here, because <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30580468\/\" target=\"_blank\" rel=\"noopener\">studies have shown<\/a> time and time again that holding the bottom part of an exercise, also known as long-muscle-length or stretch mediated <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/3-muscle-gaining-strategies-for-maximizing-muscle-growth\/\" target=\"_blank\" rel=\"noopener\">hypertrophy training<\/a>, stimulates around 3-times as much muscle growth as holding at the shorter, top position. \u201cThese are MF,\u201d explained the Pain &amp; Gain actor. \u201cbut slow, focussed and controlled is that way. Give these a try,\u201d he enthused.<\/p>\n<p><strong>For more hacks to get you jacked, follow Dwayne \u201cThe Rock\u201d Johnson on <a href=\"https:\/\/www.instagram.com\/therock\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/back-exercises\/the-rocks-dumbbell-row-workout-for-an-insanely-deep-stretch\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s no secret that Dwayne \u201cThe Rock\u201d Johnson is a longtime fan of the chest supported dumbbell row but in a recent social media post, \u201cThe People\u2019s Champion\u201d gave a little more insight into his dumbbell row workout and explains why it works so well for him with some clever hacks. Be like \u201cThe Great &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10856","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10856","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10856"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10856\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}