How to Dumbbell Row Effectively: A Very Deep Dive

Rua Gilna, Instagram: thebiomechanist
The single arm dumbbell row is a great gym exercise to build mass in your back and arms, but it can be done in a better way than typically taught. In this video we discuss how Postural Restoration Institute principles can be used to perform a better, safer, more effective dumbbell row.
🔷Postural Restoration Institute:
www.posturalrestoration.com/
🔷My website
pritrainer.com/pri-left-aic-r...

[@Happerdoo]

These weightlifting videos, on various different exercises that you're putting out are absolutely brilliant and such a great help to me, amazing content, thank you Neal

[@NealHallinan]

I’m glad they are helpful!

[@YouilAushana]

Yep, 99% of the world is full of idiots and fools trying to sell you a dream.

[@kcmman9323]

Thank god we got you to come out and say this! Always been confused considering my imbalances on left side!

[@jwishin]

High quality content

[@NealHallinan]

Thank you. Glad you enjoyed it.

[@bodybyaaron3182]

I have seen both videos with your guest Rua.These videos are great - excited for more content with other people that use PRI. I love how you both "chime in" for better clarification on the demo or the language. Also, it is great to see 2 highly skilled practitioners in real time having a deep dive discussion.

[@trenthm]

A new exercise video from Neal? And Rua's there, too! 🤯 Is it my birthday?! 🔥🔥 On my must-watch list for later when I get a moment. Thanks ahead of time!

[@NealHallinan]

I’ve got two more to come. 👍

[@trenthm]

@@NealHallinan Yesss!

[@Vicgnk]

This is so awsome. Thank you for putting out this content 🙏🏻

[@kasunkandauda4593]

I really wish you had a podcast, I really enjoy hearing you talks about these topics with someone in the field

[@NealHallinan]

I do enjoy these discussions, but the reality is that there are very few people who have the PRI knowledge to engage in a high level discussion. I’d run out of guests really quickly.

[@satcomunication]

Everyday i get better and better thanks to your Knowledge, i have never taken a good breath until now. It might be time for me to strengthen with these excersises now! Great work!

[@syzygy1768]

Great content. Love to see more of these

[@bobodlux1260]

This helped me get a better feel for my basic contra lateral tabletop position .. I tried a very small weighted row in this pose ... seemed to work nicely

[@abhiraajsharma934]

Wow Neal you are on a roll. Amazing.

[@Rin-xy4tt]

Thank you for sharing. Could this be a new series?

[@Harry-cg5gs]

Oh man here you are pretty much making a PRI-fiendly weightlifting routine for people! Thank you so much for another great video.

[@NealHallinan]

You’re quite welcome. It was a fun discussion. Rua really knows his stuff.

[@83thecasanova]

This is amazing!!

[@NealHallinan]

Glad you enjoyed it. Rua is a great teacher.

[@DrAcula-vl3qc]

Great content

[@dryroastedpnutta6253]

I have hypermobilty also, so have a bad sense of proprioception so working out has been extra hard so thanks for your help with these vids.

[@NealHallinan]

Yes, hypermobility definitely challenges your proprioception. Keeping your lower back out of extension by engaging obliques will be really important for you (which hypermobility may make difficult).

[@dryroastedpnutta6253]

@@NealHallinan my core and obliques are sooo weak I have a slight curve in spine too ,(postural scoliosis, yes I'm riddled with issues lol) but I've got an app on my phone called healthy spine in which I do daily exercises which help. It's just the rest of the time when I'm seated on a low deep terrible sofa for posture , where I have to work n constantly think about not sitting wrong... (maybe time to look for a more ergonomic couch tbh) your vids really help alot n thanks so much for your feedback. Much appreciated.

[@theoarcher7546]

Always impressive content! Any rows if u dont have a bench available?

[@user3657]

Neal these videos are 👍 keep posting tips like this for working out in a pri way. What about incorporating pri into arm workouts?

[@patrickmcdonagh539]

Shout out from Galway.. Good to see an Irish man on the Channel 👍.. The bigger and stronger looking I got my power output went way down.. Why God why 😭

[@NealHallinan]

Well, my grandparents were from Co. Sligo and Mayo, and I still love the Clancy Brothers and the Pogues….but certainly not the same as Rua.

[@marcusvrcosta]

This one is better than the other, I mean, feel this one more interesting! The mic that I was refering is a lapel microphone!

[@intheflesh]

Awesome! Please do single arm overhead press if y'all get a chance. It's especially important to hit on which leg to stand on and how during the press.

[@NealHallinan]

I did a video on that.

[@intheflesh]

@@NealHallinan Oh. I think I've found it. Thanks for all your hard work on this Neal. Only somebody that has been through this can really understand it. PRI journey update: It's been one year and three months since discovering PRI. I saw an actual PRI physical therapist for a bit. My right arch is *finally* dropping. My right side did not want to let go. I just want to encourage everyone that it works, but if you're 40 like me it might take time to get it to work.

[@McGrubbers4]

Hi Neal. Maybe this is the wrong video to comment on but I have been working with a PRI specialist for the past 2 months and have been able to make a lot of progress on my back pain and leg pain. However, we have come to a plateau/stuck point with my right arm pain. Long story short, I cannot seem to figure out how to "feel" my shoulder blade muscles and can only feel the trap and the lat. In fact, It is the same thing with my left shoulder, although the pain is not in that arm. This has been a problem with every other physical therapist I've been to but we are figuring out now that this is something we need to address before moving on. We've really worked on getting into my left side and feeling my left abs and hamstring engaged and I've gotten pretty good at that. I was wondering if you have had any patients with this problem before and if so, were you able to get them to feel those right muscles?? Thanks for all the content you put out!

[@garycooper4370]

Great content! But it seems it is not likely for human to do radical movements for strength training while staying completely on the left cuz the human structure and the compensation would happen eventually…staying neutral might be the way to go then when doing strength training right?

[@weaver1507]

Mr. Hallinan I wanted to ask, typically how would you tell if someone has progressed from a PEC pattern back to the basic left aic pattern? I ask this because I have been doing PEC exercises to fix my suspected PEC pattern but don't know when I should transition to basic left aic pattern exercises. Is this something only a professional can tell?

[@ICUP920]

Just did this row at the gym today. The limiting factor for me seems to be the ability to stabilize on the big toe. I don't see how one could lift heavy and do this but it is very effective. My shoulders feel great afterwards. I usually row 45-65 lbs but 35 was plenty for starters.

[@NealHallinan]

You may want to think about “pushing” the left foot back while “leading” with left big toe, rather than simply stabilizing with the bog toe, but maybe that’s what you were doing. Definitely start lighter.

[@ICUP920]

@@NealHallinan thanks Neil i will tinker with it. I may have been using less of my foot than the video suggested to use.

[@NealHallinan]

@@ICUP920 As Rua explains (not an easy subject to understand), you are in “late left foot push-off” and “early right stance” phase of gait, so you are in the transition stage from left foot to right foot, and training your left back in that position. Hopefully that explanation didn’t make things even more confusing 😳

[@ICUP920]

@@NealHallinan makes sense, thank you for the explanation. Long time PRI student and bodybuilder so just needed some clarification. Much appreciated. Love your videos.

[@nikolaisalikov1257]

I think it may be better to use Meadows row (split stance landmine row) for PRI.

[@ellevin6656]

Did this yesterday, and felt way better, But when doing it on the right side row it feels awkward, like i am straining something, Are these cues especially meant for the side (left) you showed in the video? Because left aic? What about the other side ? Cheers Neal, you the best❤

[@user-kk2bq9kx2n]

Thank you, tell us more how to lift heavy weights correctly

[@ztreyreality4564]

Should I only do the dumbell rows on that side?

[@antoniovillargo6319]

Best exercises for hams and glutes?

[@gts9622]

But what if your career requires that you have big Lats? Is there a way to coexist? Maybe follow up your lat hypertrophy training with something that works on these principles?

[@sureshdethe4780]

Please please show exercises full then explain in detail in simple way. Thanks.

[@zaknabiz]

Hiya Neal, can you be Neutral and still have the pattern pains? Or once you become neutral do they subside and then you become grounded?

[@NealHallinan]

Yes, because neutral and “stable” are different things. Neutrality is just a starting point.

[@ByGraceoftheHolySpirit]

The technique 17:27

[@taborgreat]

5:00 my ears!

[@anguskelly9655]

Louder please!

[@2fastnfurious4u]

Hey Neal, very informative video but dude talks too much and is too much into fitness. Btw when you stand by him it's visible you still have forward head, maybe because you're still lifting?

[@djhellion5]

I think your videos are great but I disagree with this video. If you rest your knee on a bench like that then your abdominal wall isn’t engaged properly and you can get a hernia. Respectfully letting you know. Look into it if you don’t believe me. You can do this with both feet on the ground.