The dumbbell armpit row is an isolation exercise which builds muscle and strength in the lateral deltoids which contribute to width and roundness. Now, this is a variation to the side lateral raise but it’s also a safer alternative to the upright row since there’s not as much internal shoulder rotation.
If you’re just starting out, it’s important to practice good form before advancing to heavier dumbbells to ensure optimal shoulder safety. But this exercise can be used for mass building purposes when you’re more advanced and this is a great benefit of the exercise.
So, combine the dumbbell armpit row with your other shoulder exercises to cap off your Delts and provide a new growth stimulus to the muscles. It’s a great exercise with a strange name which many people have never heard of but that doesn’t affect its overall effectiveness.
In This Exercise:
- Target Muscle Group: Lateral deltoid
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbbells
- Difficulty: Beginner
Exercise Instructions
- Hold a dumbbell in each hand with a neutral grip.
- Then, lift your upper arms until they are parallel to the floor but keep your forearms bent so the dumbbells remain by your sides. Lift your forearms only slightly forward in front of you to activate your lateral deltoids. Exhale during this portion of the exercise.
- Squeeze your shoulders and hold for 2 seconds.
- Now, lower your arms back down until they are straight by your sides. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- The dumbbell armpit row is a variation of the side lateral raise which also works the lateral deltoids.
- Use light to moderate weights to prevent shoulder issues and to avoid involving the traps as much as possible.
- The dumbbell armpit row targets the lateral deltoids which give roundness and wideness to the upper torso.
Watch: How to do the dumbbell armpit row
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