Q: What’s the difference between bent-over dumbbell rows and one-arm dumbbell rows [in Positions-of-Flexion mass training]? You have them as separate exercises in the POF X-Rep workout [in the X-traordinary X-Rep Workout e-book].

A: For bent-over dumbbell rows, you row with both arms at the same time. We suggest using chest support, such as an incline bench or special bench made for the exercise, but that’s not mandatory...

Bent-over dumbbell rows will give you a killer midback contraction at the top because your hands can move out as you pull the dumbbells up. With the two-arm move, you’re better able to squeeze your shoulder blades together to contract your traps.

For one-arm dumbbell rows, you work one arm at a time, free arm supported on the DB rack or a bench.

That’s classified as a stretch-position exercise for midback—but not that great for contraction. Why? The squeeze at the top is compromised due to a sideways torso shift—your upper body rolls to the non-rowing side, which impairs the midback contraction at the top; however, the stretch at the bottom is very pronounced—better than the two-arm version...

By working one arm at a time, you can lower the dumbbell down and over past the torso’s centerline. That inward arm angle at the bottom of the stroke forces max trap elongation.

So, if you want a total POF midback hit, 1) you get midrange midback work when you train lats; 2) do one-arm dumbbell rows for stretch; 3) do the two-arm version for contraction (with chest support, if possible).

If you only have time for one midback exercise, choose the two-arm version, as it provides some stretch at the bottom when the dumbbells move together. Then you drive them up and out for an extreme top-end squeeze. Either way, you gotta row to grow! Jonathan’s POF-built back proves that...