When performed correctly, the bent over dumbbell row is one of the most versatile compound exercises for your back. The row helps in developing thickness through the upper and middle back that’s difficult to with through deadlifting and other rowing movements. The movement also core stabilization exercise.
Bent Over Dumbbell Row Muscles Worked
The row is typically intended to work the latissimus dorsi, rhomboids, lower traps, and erector spinae. It also requires work from the rotator cuff for weight stabilization.
– Put your supporting knee and hand on a side of a flat bench.- Position your other foot (of the opposite leg) slightly to the side.
– Pick up the dumbbell from the floor.
– Pull the dumbbell towards your waist until it touches your ribs.
– Then, extend your arm and slowly lower the dumbbell until your pulling shoulder is stretched downwards.
– Do the desired number of repetitions and switch arm.
1. When grabbing the dumbbell, try to imagine your arm as a hook and pull with your back (lifting your elbow up), instead of squeezing the dumbbell and let most of the work to be done by the biceps and forearm.
2. Keep your torso almost horizontal.
3. Do not rotate the torso and use inertia in order to lift heavier weights. Instead try to keep your torso still and work with the back and rear deltoids.