The Smart Way to Cheat on Rows: Boosting Back Gains with Intentional Momentum
Rowing exercises are a staple in most back training routines, yet many lifters still overlook the nuances of form and mechanics that can make or break progress. While some purists emphasize strict form at all costs, there’s a growing body of evidence and practical experience suggesting that a little controlled “cheating” on rows—especially dumbbell rows—can actually enhance your results. Let’s explore how to row properly, when it’s okay to loosen the reins, and how to get the most from every rep.
Understanding the Muscle Mechanics of a Row
Most rowing movements train two primary actions: shoulder extension and scapular retraction. Shoulder extension—pulling the elbows back and down—is largely handled by the latissimus dorsi. Meanwhile, scapular retraction—the squeezing together of the shoulder blades—is primarily the work of the mid-trapezius and rhomboids.
Despite being categorized as a “thickness” builder, the row also contributes to back width, particularly when performed with full range and correct angles. EMG studies consistently show strong activation of both the lats and traps during rowing, making it a versatile compound movement.
The Hidden Problem: Resistance Curve Disadvantage
Here’s where many lifters go wrong. At the bottom of a dumbbell row—the point when the weight is hanging directly beneath your shoulder—you’re biomechanically strongest, but there’s virtually no resistance due to the lack of a meaningful lever arm. As you row the dumbbell upward, resistance increases precisely when your muscles are weakest, thanks to a longer moment arm created between the dumbbell and the shoulder joint.
This mismatched strength curve is why you often fail near the top of the movement—not because your lats are fully fatigued, but because the resistance at that point overwhelms them. You might still have plenty of strength in the bottom half, but you’re simply unable to finish the rep.
The Case for Controlled Momentum
Enter the concept of intelligent momentum. Rather than keeping your form rigid to the point of failure, using a small amount of controlled body English can help you push through the hardest part of the lift—without compromising effectiveness. By adding a slight swing or rotation at the bottom of the rep, you generate enough force to carry the dumbbell through the sticking point.
This doesn’t mean you should row like a CrossFit metcon gone wild. We’re not talking about yanking the dumbbell up with reckless abandon. The key is using just enough momentum to make the resistance curve more favorable—assisting, not dominating, the movement.
How to Perform an Effective Dumbbell Row
Start by setting yourself up correctly: place one knee and hand on a flat bench while your opposite foot steps wide for a stable base. Your torso should be angled so it’s close to parallel with the ground—somewhere between flat and 20 degrees above horizontal is ideal. A too-upright posture reduces the stretch and range of motion on the lats, minimizing gains.
Hold the dumbbell near the center of the handle and keep your spine neutral—no rounding or excessive arching. Let your shoulder blade fully stretch forward at the bottom to engage the traps, allowing the dumbbell to drift slightly ahead of the shoulder for a better lat stretch.
When pulling, imagine dragging the dumbbell in an arcing motion—back toward your hip rather than straight up. On the way down, control the eccentric portion by letting the dumbbell move forward and down, maintaining consistent tension.
A Note on Torso Rotation
There’s a spectrum when it comes to torso movement. On one end, you have ultra-strict rows with zero rotation; on the other, wild torso swings and momentum that take tension off the back entirely. The sweet spot lies in the middle. Allowing a bit of torso twist can help transfer force through the lift, particularly near the top where the lats are weakest. Done right, this recruits stabilizers and even deep spinal muscles to help push through plateaus—without turning the row into a total body exercise.
Elbow Position and Grip Considerations
Keep your elbow close to your side during each rep. If your elbows flare out too far, tension shifts from the lats to the rear delts. Struggling with forearm fatigue or grip failure? Try adjusting your grip so your pinky aligns more toward the back of the dumbbell handle. Lifting straps can also help shift the load from your grip to your back muscles—especially during higher-rep sets.
Programming Rows: Reps, Sets, and Tempo
Because dumbbell rows are performed one side at a time, they can be time-consuming. A good rule of thumb is to aim for 8–12 reps per arm, hitting the sweet spot between load and hypertrophy. You can go heavier for lower reps or lighter for higher reps, depending on your training phase, but this moderate range works well for most lifters.
When to Use Momentum: Exercise-Specific Advice
Different rowing variations call for different strategies:
- Pendlay Rows: Best performed with strict form from a dead stop. This variation trains power and demands control—momentum defeats the purpose here.
- Barbell Bent-Over Rows: Since these are done with a more upright posture, a bit of momentum at the bottom can assist in finishing the lift, especially if the lats fatigue early.
- Seated Cable Rows (Neutral Grip): A slight lean forward at the hips at the start of the rep can allow the spinal erectors to contribute to the movement. This assists the lats through the hardest part of the contraction.
- Cable Rows (Wide Grip): Focus here shifts more to the traps and rear delts. An upright posture and controlled scapular retraction work best—cheating defeats the isolation goal.
Common Mistakes to Avoid
- Excessive Momentum: Using your whole body—legs, hips, or even bouncing off your planted arm—can turn the row into a total body swing. The goal of momentum is to support—not replace—the lats’ contribution.
- Torso Too Upright: Whether on a dumbbell or cable row, staying too vertical limits your range and turns a lat-dominant move into a partial effort. Get low and stretch those lats.
- Too Strict for Progress: While textbook form looks great, it can hinder overload. Being overly rigid with rows can limit the amount of weight used and stall hypertrophy gains.
Final Thoughts
Controlled momentum, when applied correctly, can transform rowing movements from frustrating to productive. It’s not about ego lifting—it’s about understanding biomechanics and adjusting technique to train more effectively. As your back strength increases, don’t be afraid to push the load upward with purpose—but always within a framework of intentional control.
If you’re still rowing with the same 30-40 pound dumbbells after years of training, consider dialing up the intensity. Loosen up slightly, add a bit of well-placed swing, and experience how a smarter row can deliver serious back-building results.
