DDP Yoga Diamond Dozen: Dynamic Resistance Rows

DDPY Dynamic Resistance Rows

This DDP Yoga position might be my favorite in the DDPY Diamond Dozen because I think it’s often underrated for its effectiveness.

This is the Dynamic Resistance Row.

How To Do DDP Yoga DR Rows

You’ve already mastered Dynamic Resistance and Supported Lunge.

Now, it’s time to add a new challenge.

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From Supported Lunge, reach your hands out to grab the ball so it’s like your fingers are shooting out water from a fire hydrant.


Inhale, drop the ball, and clench your fists together.

Exhale and pull your hands back for a count of 3, 2, 1. You should be squeezing your shoulder blades together here. Just like Bar Back, imagine you have a coin in between them that you’re trying to keep from falling to the floor.

Take a moment to squeeze here while you inhale.

Open your palms, extend your fingers, exhale, and push against the side of a mountain for a count of 3, 2, 1.

Finish like you’re reaching out to grab the ball once again.

As far as I can tell, this movement is unique to DDP Yoga.

What You’re Working During the DR Row

Your lats and biceps are the main muscles you’re working during the DR Row.

Your latissimus dorsi helps to lower your arms to the side, lift your arms in front or behind you, or rotate your arm. Strengthening this helps to increase the function of these movements.

Meanwhile, your biceps help to bend your elbow. (And, they look really good when you’re doing Showstopper!)

The Benefits Of The DDP Yoga DR Row

The benefits of the DR Row are similar to the benefits of the DR Cables and DR Curls – you can build strength and muscle with zero weights, which means the joints are not stressed.


Additionally, since dynamic resistance is involved, you can increase your heart rate and burn calories while doing so.

Give The DDP Yoga DR Row A Shot

If you’d like to try the DR Row – or any move in the DDPY Diamond Dozen -DDP Yoga movement – contact me! I teach DDPY classes with a great group of men and women.

I also do 1:1 and small group personal training.

Photo by Gabriel on Unsplash