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IFBB Pro, endurance athlete, and transformation coach, Petar Klan\u010dir may have a phenomenal physique, but this bodybuilder is all about trying new variations. To that end, the big man took to Instagram recently and demonstrated<\/a> a dumbbell row variation that targets the entire back but requires some serious control. Here\u2019s how to try it for yourself.<\/p>\n \u201cIf you want a stronger back, do this exercise,\u201d encouraged Klan\u010dir, using his direct approach to sharing the details. While the traditional bentover dumbbell row<\/a> targets the latissimus dorsi (side of back), rhomboids (upper back), and trapezius (neck and shoulder) muscles, using a bench to assist with the movement can negate some of the stability work. For a more taxing approach, Klan\u010dir\u2019s variation offers no such support, but still requires a unilateral execution.<\/p>\n \u201cTake two dumbbells,\u201d explained the Croatian coach, who, from a standing position bent over the weights. \u201cHinge your hips back, and bend your knees,\u201d he demonstrated, showing how to avoid strain in the lower lumbar region. In his video, Klan\u010dir likened the set up to this row variation to that of a deadlift.<\/p>\n Once the exercise gets under way, however, it diverges from a deadlift as there is a greater focus on unilateral work<\/a>. \u201cKeeping your core engaged, now row up on one side, leaving the other weight on the floor or at shin height,\u201d explained the bodybuilder. \u201cThis row variation is a compound move, and it targets the lats, rhomboids, and trapezius muscles in the upper back,\u201d said the IFBB Pro. \u201cAs well as the shoulders and biceps.\u201d<\/p>\n You\u2019ll also be crushing your core as you brace for stability during this variation. Klan\u010dir later explained that his reasoning for the unilateral focus<\/a> was to improve his stabilization and control abilities, and this no doubt accounts for the lack of a bench, too. Taking a single limb approach is also great for fixing any muscular or strength imbalances, helping to create a large back that is symmetrical to boot.<\/p>\n If you would like to build a back just like this colossal Croatian, be sure to experiment with a light weight to perfect your form, before increasing the load by small increments to avoid going too heavy.<\/p>\n To follow Petar Klan\u010dir on Instagram, click here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\nHow to Do Petar Klan\u010dir\u2019s Dumbbell Row Variation (Step-by-Step Guide)<\/h2>\n
Muscles Worked: Why This Exercise Builds a Thick Back<\/h2>\n