IFBB Pro, endurance athlete and transformation coach Petar Klancir may have an amazing physique, but this bodybuilder is all about trying new variations. To this end, The big man recently took to Instagram and showed off a variation of the dumbbell row that targets the entire back but requires serious control. Here’s how to try it for yourself.
“If you want a stronger back, do this exercise,” says Clancheer, using his direct approach to share details. While the traditional bentover dumbbell row targeting the latissimus dorsi (side of the back), rhomboids (upper back) and trapezius (neck and shoulders) muscles, using a chair to assist with movement can negate some of the stability work. For a more taxing approach, the Clanchir option doesn’t offer such support, but still requires one-way execution.
How to Do the Petar Clanchir Dumbbell Row Variation (Step by Step Guide)
“Take two dumbbells,” explained the Croatian trainer, who was bent over the weights from a standing position. “Put your torso back and bend your knees,” he pointed out, showing how to avoid stress in the lower back area. In his video, Clanchir likened the setup to this row variation to the deadlift.
However, once the exercise begins, it is far from being as deadly as it is paying more attention to one-sided work. “Keeping your core tight, now line up on one side and keep the other weight on the floor or at leg height,” says the bodybuilder. “This row variation is a compound movement and it targets the lats, rhomboids and trapezius muscles in the upper back,” said the IFBB Pro. “Also shoulders and biceps.”
Muscles worked: Why this exercise makes the back thicker
You’ll also engage your core as you maintain stability during this shift. Clanchir later explained that he justification of one-sided attention was to improve his stability and control abilities, and that certainly accounts for the lack of a seat. Taking a single leg approach is also great for correcting any muscle or strength imbalances, which helps create a large back that is symmetrical to boot.
If you want to build a back like this giant squat, be sure to experiment with light weights to improve your form before increasing the weight a little to avoid overloading.
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