The bent over dumbbell row is one of the basic exercises in bodybuilding and fitness, as it affects a large array of muscles. The exercise will be extremely useful for eliminating possible asymmetries in development, and will also perfectly develop the latissimus dorsi, the entire upper back, include the biceps, forearm, and even the posterior bundle of deltoids.
And in addition to progress in bodybuilding, performing bent-over dumbbell rows will improve your results in many other sports, such as swimming, tennis, basketball, martial arts, archery and others.
Incline Dumbbell Row Technique
There are two main ways to perform bent over dumbbell rows. In the first option, you lean on a horizontal bench with your hand and leg bent at the knee. And in the second, you remain standing on the floor, legs wide apart, next to the bench and resting on it only with your hand. But regardless of the chosen method, the execution technique remains unchanged.
Correct exercise technique:
1. Take a neutral grip (so that the palm is turned to the thigh) dumbbell from the floor with your right hand. Choose any of the 2 options for setting the legs and rest your left hand on the bench. Tilt the body until parallel with the floor and slightly bend at the waist. Fully straighten the arm with the dumbbell and lower the right shoulder slightly. This is the starting position.
2. Inhale, and holding your breath, pull the dumbbell along an arcuate path as high as possible. When the elbow reaches shoulder level, then further raise the elbow along with the shoulder, and at the top of the movement, try to bring the shoulder blades together and pause — all this will help to minimize the working muscles.
3. After a pause, while exhaling, slowly lower the dumbbell to its original position. And do the required number of repetitions.
4. After working one side, do a set for the other half of the back.
The movement of the dumbbell occurs only due to the bend in the elbow and shoulder joints. Raise and lower the dumbbell smoothly and so that the forearms are perpendicular to the floor at all times.
Try not to pull the dumbbell with the biceps, one way or another they will participate in this movement, but try to minimize their contribution.
Do not throw weight due to the rotation of the body, the back should remain motionless during the exercise. Otherwise, it is fraught with injury.
Keep your torso parallel to the ground, do not round your back — violation of these rules will lead to a decrease in the effectiveness of the exercise and, moreover, is traumatic.
If you cannot raise the dumbbell so that the elbow rises above the shoulder, then you need to take less weight, otherwise the muscles will not work at maximum amplitude, which means that the effect of the exercise will be small.
Experiment with the dumbbell grip to get the best muscle tone.
Muscles Worked When Bent over Dumbbell Row
- latissimus dorsi muscles
- upper back muscles (including trapezius, rhomboid, and teres major and minor)
- shoulder muscles
- posterior deltoids
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