Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePull (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Biceps, Lats, Lower Back, Shoulders
Target Muscle Group
Upper Back
Dante Row Overview
The Dante row is a variation of the bent over row and is an exercise used to target the muscles of the back.
The Dante row utilizes a machine to better isolate the back muscles. By using a machine, you also eliminate some of the need for stability, potentially allowing one to train the movement pattern with a greater amount of weight than they could otherwise.
Dante Row Instructions
- Utilize a split stance and hinge forward until the torso is almost parallel to the floor.
- Grasp the handles of the machine and initiate the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the handles towards your body until the elbows are at (or just past) the midline and then slowly lower the handles back to the starting position under control.
- Repeat for the desired number of repetitions.
Dante Row Tips
- Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
- Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
- Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
- If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
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