The Dumbbell Bent Over Row is a strength training exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms to a lesser extent. This exercise helps to improve back strength and posture.
How to perform
Here are step by step instructions for performing the Dumbbell Bent Over Row:1. Stand with your feet hip-width apart and hold a dumbbell in each hand with an overhand grip. Keep your palms facing your body.
2. Hinge at the hips and bend your knees slightly, keeping your back straight and chest up. Your torso should be at a 45-degree angle to the floor.
3. Engage your core and pull your shoulder blades back and down.
4. Begin the movement by pulling the dumbbells towards your ribcage, keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the dumbbells back to the starting position, ensuring that you maintain control throughout the movement.
6. Repeat for the desired number of repetitions.
7. To modify the exercise, you can perform the movement with one arm at a time or use a heavier weight.
8. Remember to breathe throughout the exercise and avoid using momentum to lift the weights. Focus on proper form and control to maximize the effectiveness of the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.