Bent Over Dumbbell Rows
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Beginner
Type
compound
Muscle Focus
Primary Muscles
middle back
Secondary Muscles
latsshoulderslower back
Instructions
- 1.Stand with feet shoulder width apart holding a dumbbell in each hand with palms facing each other.
- 2.Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.
- 3.Keeping the rest of your body stationary and your elbows in, row the dumbbells up towards your body. Focusing on contracting your back muscles as you do so.
- 4.Hold the contraction at the top for a second then slowly return to the starting position.
- 5.Repeat for as many repetitions as required.
Tips
- This exercise is not recommended for people with back problems.
- Don't swing or bounce your body when performing this exercise.
- Keep your back straight as you raise the dumbbells.
- Perform the reps slowly and in a controlled manner.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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