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How To Do The Dumbbell Bent Over Row Exercise
The dumbbell
bent over row exercise is an exercise that will help strengthen and develop
your mid back area. It is a great exercise that will not only develop your mid
back region but it will indirectly help to strengthen and tone your biceps
(front of your upper arms) and the backs of your shoulders. I personally love
the dumbbell bent over row since it is a multi-joint exercise that allows me to
maximize muscle activation (for my upper torso).
This exercise is great for those of you who have loose skin around and below
your arm pit area. It will help shape and tone that entire region.
How to do the dumbbell bent over row exercise - Starting position
How to do the dumbbell bent over row exercise - Up position
Position for the bent over dumbbell row exercise
Using both hands, grab a pair of dumbbells and stand straight (with both dumbbells at your sides). Bend at the waist until you are close to 90 degrees or parallel to the floor. Allow your arms to extend downward while grasping the dumbbells. Keep your back straight and do not round your back. Puff your chest outwards and arch your lower back.
Execution of bent over dumbbell row exercise
Using your back muscles, row the dumbbell upwards until your arms are parallel to the floor. Pause for a second or two and slowly lower the dumbbells back to the start position. Repeat as needed.
Breathing
Breathe in
as you row the dumbbells upwards and breathe our as you lower them back to the
starting position.
Important points for the bent over dumbbell row exercise
· Do not round your back as this will allow your shoulders to move forward. Keep your back straight and move your shoulders back. You will want to keep your shoulders in this position for the entire movement. Do not allow your shoulders to move forward.
· Slightly arch your lower back and extend your booty outwards. Puff your chest out and move your shoulders back. This will ensure your back and shoulders are in proper alignment.
· Do not hoist the weight up.
· Do not use your biceps (the front of your upper arms) to move the weight up, you only want to use your back muscles. To do this, squeeze your shoulder blades up and towards each other as your row the dumbbells upwards.
· Keep your feet about 3 to 4 inches apart.
Video for the bent over dumbbell row exercise
Related Exercises:
Triceps Dumbbell Kickback Exercise
Dumbbell Squat, Curl to Shoulder Press Exercise
Good Mornings Using a Dumbbell
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.