Bent over row with dumbbells

Exercise overview

Primary muscle group: Back

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 26

Average per rep (lbs)*: 58

Weight counts twice!

Description: Stand with your feet shoulder-width apart and hold a dumbbell in each hand using a neutral grip. Keep your spine in a natural curve and flex your hips and knees until your torso is horizontal or close to horizontal. Allow the dumbbells to hang down by your sides, with your shoulders stretching downward. Keep your elbows close to your body and exhale as you pull the dumbbells up to the sides of your waist. Hold 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. Repeat the exercise by pulling the dumbbells up to the sides of your waist and squeezing your back muscles. Continue repeating the exercise for your desired number of repetitions.

Exercise ID: 00028

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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