Bent Over Dumbbell Row

Exercise Profile

Main Muscle Group: Upper Back

Required Equipment: Dumbbells

Force Type: Pull (Bilateral)

Type: Strength

Mechanics: Compound

Experience Level: Beginner

Secondary Muscle(s): Abs, Biceps, Lats, Lower Back, Shoulders

Bent Over Dumbbell Row Instructions

  1. Assume a standing position while holding a dumbbell in each hand with a neutral grip.
  2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
  3. Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.
  4. Repeat for the desired number of repetitions.

Bent Over Dumbbell Row Tips

  1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
  2. Keep some tone through your abdominals as you pull the dumbbells into your body to ensure you don’t arch excessively through your spine.
  3. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  4. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
  5. Don’t allow the head to jut forward as you pull.
  6. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint

Shortguy Tim

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