Dumbbell Bent Over Row
The dumbbell bent over row is a great back workout. It can be done at the gym or at home. The muscles of your entire upper body work during this back exercise. The dumbbell bent over row strengthen the muscles in your back, arms, and shoulders while also building core stability. Start with lightweight dumbbells, perform the rows slowly, and maintain proper form. Adding this exercise to your strength training program can improve your posture, and your back strength, while limiting your injury risks. It is a classic lifting exercise that trains the fundamental movement pattern, pulling.
Primary Muscles Worked
- latissimus dorsi
- rhomboids
- middle and lower trapezius
Secondary Muscles Worked
- biceps
- rotator cuff
- core muscles
- posterior deltoids
How to do the Dumbbell Bent Over Row
- Stand perpendicularly next to a training bench and place a dumbbell next to it on the side you plan to row
- Place your non-rowing hand and your same-side knee on the bench, with your other foot firmly planted on the ground
- Tense your back so that it’s completely flat
- Engage your muscles to keep your back neutral
- Allow your shoulder to remain relaxed so the movement does not come from the shoulder
- Squeeze your shoulder blades together and lead the row with your elbow
- Pretend you’re starting a lawnmower. Your elbow should be pulled past your torso, and the dumbbell should be nearly touching your hip
- Once you have reached the top position, contract the back muscles to increase muscle engagement
- Once you feel the back muscle engage, lower the load in the same slightly arching motion
- When lowering the weight, do not lose tension in the back muscles
Things to Avoid
- rotating torso
- uncontrolled descent
- moving the whole body
Benefits of the Dumbbell Bent Over Row
- stronger back
- stronger grip
- improved posture
- core stability
The dumbbell bent over row is an excellent exercise for building strong back muscles, but it also improves hip and trunk stability. However, safety should always take priority. If form is suffering, always opt for a lighter weight. This exercise is the starting place for tons of different row variations all of which have unique benefits and work your muscles slightly differently.
