The lumberjack pull, the essential exercise for building back muscles

Very popular with body-builders, the lumberjack pull is an effective exercise for the back. But to reap its many benefits, you need to master the technique. Discover tips and tricks on how to perform the one-armed rowing exercise correctly, as well as several variations that will help you develop your back muscles like those of Dorian Yates (or almost)!

What is lumberjack pulling?

The lumberjack pull is one of the best muscle-building exercises for target back muscles.

This movement can go by many names. You'll also hear it referred to as single-arm barbell rowing or lumberjack rowing. These names refer to the work of a lumberjack cutting wood with a saw.

More precisely, lumberjack pulling is done by unilateral. In other words, you'll only be working one arm at a time. It helps to develop the thickness of the back.

This exercise will find its place in any muscle-building program, whether you are a beginner or an expert. beginners than for athletes with several years' gym experience.

Muscles involved in lumberjack rowing

As you can see, barbell rowing is ideal for strengthening back and abdominal muscles. upper body. It targets :

• The dorsalis major
• Le grand rond
• Trapezoids
• The rhomboids
• Biceps
• Forearms
• Posterior deltoids, at shoulder level

On the other hand, unilateral rowing does not allow for strengthen the lumbar regiona group of muscles located in the lower back.

How to make the right lumberjack pull?

To perform the lumberjack pull, you simply need a weight bench and a dumbbell.

In the starting position, to work with your right arm, place your left hand, knee and shin on the bench. Place your right foot on the floor to maintain balance during the exercise.

In this position, your torso should be almost parallel to the ground.

By keeping the straight back and looking down, grasp the dumbbell with your right hand in a neutral grip.

Then pull your elbow upwards, keeping it there. along the body. When your elbow and forearm form an angle slightly greater than 90 degrees, return to the initial position, controlling the descent, until you feel a good stretching.

Be careful not to fully extend the arm at the end of the movement, to avoid injury to the triceps or joints.

Chain your repetitions, then do the other side.

Here are a few tips for developing your back muscles with this exercise

Here are some common mistakes to avoid when doing this exercise in the gym:

• Arch your back to optimize recruitment of muscle fibers and avoid injury, it's important to keep your back straight.
• Not training your abs contract your abdominal belt to maintain good posture throughout the movement.
• Lift your head Your neck should remain in line with your back. To do this, fix your eyes on a point on the floor.
• Using too high a load Back exercise: it can be tempting to work with heavy dumbbells on this back exercise. However, it's far better to ensure that your execution technique is perfect.

Variations on unilateral barbell rowing

Dumbbell rowing in pronated or supinated grip

A first variation of this exercise is to use different grips for each hand.

Although the neutral plug is the most commonly used, you can also opt for a pronation grip (accentuating the work of the back muscles) or a supination grip (emphasis on biceps work).

The standing lumberjack print

This exercise is perfectly feasible. standwith both feet on the ground and the torso tilted forward.

This variant will encourage the use of the spinal erector muscles. For best results, however, I recommend that you rest your non-working hand on a support.

Leaning chest rowing at the bar

For this exercise, you will use a bar instead of dumbbells. Both arms will be working at the same time.

Bust-over rowing is performed in the standing position. It often allows you to exercise with heavier loads than the dumbbell version, but limits the amount of exercise you can do.range of motion. On the other hand, it makes it harder for beginners in particular to feel the back muscles working.

Two-arm rowing on an inclined bench

This is an exercise I particularly enjoy.

In fact, rowing on an inclined weight bench offers all the advantages of the classic pull-up, while limiting the constraints imposed on the body. backboneand therefore the risk of injury. If you suffer from back pain (a herniated disc, for example), this movement is for you.

Lying face-down on an inclined bench, grasp a dumbbell in each hand and pull your elbows along your body.

Machine rowing

Most gyms are equipped with machines dedicated to rowing.

These machines are a good alternative for strengthening back muscles. With their guided movements, they are certainly easier to learn for beginners.

T-bar rowing

This is an interesting exercise for building a strong back.

It is performed with a bar placed in a landmine, and offers a wide variety of holds to target all the muscles of the upper back.

Low pulley rowing

Halfway between the vertical and horizontal pull, the rowing à la low pulley is a good way to benefit from the continuous tension of this accessory. It may or may not be single-sided. It all depends on the socket used: straight bar, V-bar, handle, etc.

To find out more, discover 19 pulley exercises in this article to strengthen all the body's muscle groups.

Conclusion

The lumberjack pull with dumbbells is an excellent exercise for the back, and in particular helps to develop thickness. Don't hesitate to include it in your training program to benefit from its many advantages and sculpt your body.