Description of the Bent Over Dumbbell Row
A variation on the bent over row the dumbbell row is an exercise that strengthens and tones the back muscles.
One muscle group that needs some variation is the back. Try a variety of angles and hand positions to get the most out of your back muscular growth.
Training for healthy muscular growth and strength requires a lot of repetitions of the fundamental movement pattern the row. Try out several rowing variations until you discover one you like then stick with it.
You may incorporate the dumbbell row into your pull ups full-body upper-body and back exercises.
How to Do a Bent Over Dumbbell Row
- Put yourself on your feet and hold a dumbbell in each hand with a neutral grip.
- After bringing your torso about parallel to the floor (or slightly above) hinge forward and start the exercise by pulling your elbows behind your body and retracting your shoulder blades.
- When the elbows are at or slightly past the midline pull the dumbbells toward your body. Then, carefully and slowly drop the dumbbells back to the beginning position.
- Continue till the desired number of times.
Tips for Bent Over Dumbbell Rows
- Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.
- To prevent your spine from arching too much maintain some tone in your abdominals as you bring the dumbbells into your body.
- Control the dumbbells throughout the duration of each exercise rather than letting momentum take over.
- Try using a false grip (i.e., don’t wrap the thumb around the dumbbell) if you feel that your biceps are getting too much work and your back is staying underused.
- As you pull avoid allowing the head to protrude forward.
- Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
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