Bent-Over Dumbbell Row overview
The Bent-Over Dumbbell Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This movement helps develop strength, muscle mass, and promotes good posture by emphasizing scapular retraction. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Bent-Over Dumbbell Row in your strength training routine.
The Bent-Over Dumbbell Row primarily targets the upper back muscles, providing unilateral engagement.
Bent-Over Dumbbell Row – how to perform
- Step 1: Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing your torso.
- Step 2: Hinge at the hips, keeping your back flat and chest up, until your torso is almost parallel to the ground.
- Step 3: Maintain a slight bend in your knees and ensure your back remains in a neutral position.
- Step 4: Let the dumbbells hang straight down, fully extending your arms toward the floor.
- Step 5: Pull both dumbbells toward your hips by retracting your shoulder blades, keeping your elbows close to your body.
- Step 6: Lower the dumbbells back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your back flat and avoid rounding your shoulders.
- Engage your core to stabilize your torso throughout the movement.
- Control the descent of the dumbbells to maximize muscle engagement.
- Choose a weight that allows you to maintain proper form and complete the desired number of repetitions.
Variations
- Single-Arm Bent-Over Dumbbell Row: Perform the exercise one arm at a time for increased focus and balance.
- Incline Bent-Over Dumbbell Row: Perform the row while lying face down on an incline bench for a different angle of engagement.
- Renegade Rows: Incorporate a plank position for added core engagement.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.