Bent over row with dumbbells
The bent over row with dumbbell is a potent exercise for building upper body strength. Key benefits include improved posture, enhanced muscle mass, and better arm-to-back coordination. This exercise primarily targets the latissimus dorsi, rhomboids, trapezius, and biceps, making it excellent for developing a robust back and strong arms. Athletes profit from this exercise by gaining increased pulling power, stability, and injury prevention. It’s particularly beneficial for those engaging in sports requiring upper body strength and endurance.
| Primary muscle group: | Back |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
27kg
Avg. weight
60lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand using a neutral grip.
- 2Keep your spine in a natural curve and flex your hips and knees until your torso is horizontal or close to horizontal.
- 3Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- 4Keep your elbows close to your body and exhale as you pull the dumbbells up to the sides of your waist.
- 5Hold for a count of two and squeeze your back muscles. Inhale as you lower the dumbbells back to the starting position, with your shoulders stretching downward.
- 6Repeat the exercise by pulling the dumbbells up to the sides of your waist and squeezing your back muscles.
- 7Continue repeating the exercise for your desired number of repetitions.
Tips & Tricks
Neutral Spine: Keep your back straight and chest up to maintain a neutral spine throughout the exercise. This helps to protect your lower back.
Engage Your Core: Tighten your core muscles to provide additional support to your lower back and maintain stability.
Controlled Movements: Execute the rows in a slow and controlled manner, focusing on the muscle contraction rather than lifting the weights using momentum.
Elbow Position: Keep your elbows close to your body and drive them back, ensuring they move in line with your shoulders rather than flaring out. This focuses the effort on your lats and upper back muscles.
Don't Overextend: Avoid pulling the dumbbells too far up as this can lead to shoulder strain. Your upper arms should not go beyond your torso.
Proper Breathing: Exhale as you pull the weights up towards your torso and inhale as you lower them back down. This helps to maintain rhythm and control.
Weight Selection: Start with lighter weights to master the form and gradually increase the weight as your strength improves. Using too heavy weights can compromise your form and increase the risk of injury.
Foot Position: Keep your feet shoulder-width apart and maintain a slight bend in your knees for better balance and support.
Head Alignment: Keep your neck in a neutral position by looking a few feet in front of you on the floor. Avoid craning your neck upwards or downwards.
Mind-Muscle Connection: Focus on squeezing your back muscles (particularly the lats) during the lift to establish a strong mind-muscle connection, which can enhance muscle activation.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
