Want a little more help getting going? Bending over until your upper body is at a 45-degree bend or lower, pull the dumbbells up towards your lower chest, on the side. Campbell NL (expert opinion). Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. The most effective diet and why it works. You got it, but only because you asked nice: To ensure you have the setup correct, record a clip of yourself and match it here against our videos and gifs. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Shrimp Squat. Under Armour. Here are three common faults when performing the bent-over row: If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider training with the inverted bodyweight row. DUMBBELL BENT OVER ROW INSTRUCTIONS. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. There’s a lot of B.S. Grasp dumbbell from floor. Dumbbell Bent-Over Row Tips. The pectoralis major of the chest and the brachialis of the upper arm also get worked. The barbell row is a compound strength and hypertrophy exercise for the back, often … 5-Minute Running Warmup. 2) Good at following instructions? Make it easier: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. (Getting started). The bent-over dumbbell row is one of the finest ways to build total back strength, blasting your mid-back and lats throughout the rowing motion, and … Plus, since you can progress up to using a barbell, there’s practically no limit to how much weight you can add to the bent-over row. It’ll help you start incorporating rows into your training. It is a good exercise for increasing strength and size. It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. Bend your knees and lean forward at the hips, keeping your spine nice and straight. How to Do a Dumbbell Bent-Over Row A. Clamshell. Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. For that, it’s time to build a full-body workout. Knowing how to properly position your back and brace you… The bent-over row targets the posterior part of the deltoid in the shoulder. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. Record yourself with some light dumbells or just the bar. The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. If they look close then you’re doing great! 2. Our bent over dumbbell row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. Instead of executing a traditional bent over row with a barbell, try … More Like This. © 2021 Nerd Fitness. Grab the barbell, wider than shoulder-width, with an overhand grip. Remember, for best results, don't allow your shoulder to roll forward during the exercise. Download our comprehensive guide STRENGTH TRAINING 101! The dumbbell bent-over row 1. We help many of our coaching clients jumpstart their strength training practice, including how to perform rows safely and effectively. Chest, shoulders, and triceps: (“push” muscles). Your shoulder rotators are employed. Learn more here! Again, a Monday-Wednesday-Friday training schedule will give you time to recover between movements. Try the barbell version or do it with dumbbells for variety. This is key for “progressive overload,” meaning you lift more weight than you did last time. The renegade dumbbell row is a unilateral row done in a plank position, reinforcing core stability, scapular strength, and total body coordination. My dear Rebel, it’s time to perform the bent-over row with a barbell! 4. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. The bent-over dumbbell row is a great exercise—when done with proper form. 3) Join the Rebellion! It’s personally my favorite row because of the lower chance of injury. The Bent-Over Barbell Row is performed as follows: There you have it! Refer to the illustration and instructions above for how to perform this exercise correctly. Lateral Dumbbell Raise. The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine: Click here to have a Nerd Fitness Coach guide your strength training practice! Bent over dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The bent-over rows would fulfill “pull” muscle exercises. You’ll need to be able to do bent-over dumbbell rows with at least 20 pound (10kg) weights before advancing onto the next section, as the barbell itself weighs 45 pounds (20kg). © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Bent over row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. 2. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. 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