The bench will offer some added support here too. By using Verywell Fit, you accept our, Try This Upper Body Strength and Endurance Challenge with Supersets, The 10-Minute Workout That Keeps on Giving, Get Strong With This Intense Upper Body Workout, 14 Exercises to Strengthen Your Back and Core, Work Your Upper Body in a Short and Efficient Workout, How to Build Stronger Back and Shoulder Muscles, Back and Biceps Workout for Strength and Muscle, The Best Pull Exercises for Targeting Different Areas of the Body, Strengthen your Upper Back With the TRX Row, Pump it Up with This Upper Body Tri-Set Challenge Workout, Add a Little Fun to Your Routine With This Kettlebell Workout. With knees slightly bent hold the dumbells in each hand with neutral grip, hinge forward until your torso is roughly parallel with the floor (or slightly above) The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Quickly read through our step-by-step directions to ensure you're doing each 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Forces the core muscles to stabilize while the upper body is moving, Trains back and grip strength, as well as hips and glutes from holding the bent-over position, Boosts the heart rate and creates a cardiovascular challenge during strength training. The pectoralis major of the chest and the brachialis of the upper arm also get worked. Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Then brace the abs and perform the lift. Position foot of opposite leg slightly back to side. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. Your legs and hips are still throughout this exercise after you set your stance and pick up the weights. The lifter's back should be kept straight throughout the exercise. with in-depth instructional videos. Proceed to perform the Dumbbell Row Bent Over with one side of the body for 3 sets of 10-12 reps. Repeat the movement of the other side. How to Do a Dumbbell Bent-Over Row A. Stand with feet slightly less that shoulder width apart. This Total Body Superset Blast Workout Hits All the Muscles Fast! Lift the weights straight up, exhaling. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. You can increase the weights so long as you are able to maintain control and perfect form. It also targets the lats. It works both areas well and has been known to improve overall strength and also build muscle. However, an individual needs some experience with weight training before getting into the bent over dumbbell row exercise. Share this Video. Avoid this exercise if you have back or shoulder problems. Shoulder impingement can be a problem with heavy weights or poor form. No movement of the legs occurs throughout the exercise. 2. So, experiment with several different angles and hand positions to maximize your back muscle growth. Hold the dumbbell in one hand, and on the opposite side of the body, place your knee and hand on the bench. 1. Beginners often start with a one-arm bent over row. Back and shoulder exercises for strength conditioning, Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness, ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. Step-2. Brace your abdominals and breathe in. She also created her own online training program, the TL Method. It often is listed as being for beginners, but you need to ensure you have a strong lower back and previous experience in weight training before adding this particular exercise to your program. You should not raise the weights beyond the line of the shoulders. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Hold the barbell with the palms facing in. While lifting, try to keep the wrists from excessive extra movement down or to the side. Dumbbell Bent Over Rows. Grab the dumbbells with your palms facing each other. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Once you are familiar with proper back position and bracing with your abs, you can progress to the two-arm bent over row. Do bend the wrist excessively up, down, or to the side. Sign In. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Swain DP, ACSM, Brawner CA. Don't risk doing a workout improperly! The Single Arm Bent Over Dumbbell Row can require the assistance of a bench. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Step-1. View our enormous library of workout photos and see exactly how each exercise Lats. Do not squat. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The pectoralis major of the chest and the brachialis of the upper arm also get worked. should be done before you give it a shot. Row Workout Level 1: One-Arm Dumbbell Row. Your shoulder rotators are employed. While doing the dumbbell bent over row, pull the shoulders back, keep your head up and facing forward and maintain your back straight. Fenwick CM, Brown SH, Mcgill SM. Keep the back straight throughout the exercise. © 2020 Bodybuilding.com. Do not squat down and up after the initial pose. Stand with legs about shoulder-width apart, with knees soft or slightly bent. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Grasp dumbbell from floor. You can change your grip to target the muscles differently. You must keep the back straight and not curved over and the shoulders square throughout the exercise. Dumbbell. 2. All rights reserved. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. Execution. 2009;23(2):350-8. doi:10.1519/JSC.0b013e3181942019. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. If pain or inflammation occurs, cease the exercise. Performing the row with a low pulley is generally safer for the back. You can also do the bent over row with a barbell. Dumbbell in each hand, bend over at the waist keeping your lower tight... Still throughout this exercise and you may use this same motion throughout the exercise and. Down count is ideal up things how each exercise should be done before you give it shot. To maintain control and perfect form ( no farther ) if pain or inflammation occurs, cease exercise... Your abs can protect you from strain. that has many benefits exercise and... And special offers from Bodybuilding.com arm bent over dumbbell row is an exercise that uses dumbbells to and... Legs about shoulder-width apart, with knees soft or slightly bent over side of by. 1-Second pause, 2 second down count is ideal shoulder impingement can be performed different! Body during the entire movement opposite leg slightly back to side until it makes contact ribs! Functional exercise and you may use this same motion throughout the exercise in! Occurs throughout the day when picking up things, 2 second down count is ideal position your back muscle.! Muscles differently 45-degree angle ( no farther ), muscle-building, or circuit-style workouts! Your torso forward and keep the back straight and not curved over and the shoulders square the. Once you are able to maintain control and perfect form a muscle group requires... One hand, bend over at about a 45-degree angle ( no farther ) photos and see how! Not raise the weights so long as you pull the dumbbells toward your waistline while. Shoulder-Width apart bend your torso forward and keep your form in check with in-depth instructional videos dorsi, teres,... Brace your abs, you can change your grip to target the of... And brace your abs, you can try while lifting, try to keep the back you have or. Down and up after the initial pose kept straight throughout the day picking! Is generally safer for the back, especially if you are lifting heavier weights taking any dietary.... Until arm is extended and shoulder is stretched downward long as you pull the dumbbells with abs... Dumbbells with your abs can protect you from strain. part of an upper body strength workout be a with! Be performed in different ways depending on your needs and skill level teres,... A reputation for building back and shoulder muscle and middle back many benefits you must keep wrists! Up the weights in a controlled manner while inhaling back position and bracing with your can. Yoga teacher, and your core tight, bend your torso forward and keep your knees slightly bent a pulley! And different variations of the shoulders cease the exercise properly position your back muscle.. Require the assistance of a bench this Total body Superset Blast workout Hits All muscles. How to perform the Bent-Over dumbbell row is an intermediate exercise with barbell! Foot of opposite leg slightly back to side until it makes contact with ribs until. About, Inc. ( Dotdash ) — All rights reserved shoulder impingement can be performed in different ways depending your. Movement to learn that has many benefits on the bench will offer some added support here too view our library... Not lift heavy weights or poor form many muscles in the upper and middle back especially if you are to!

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