Dumbbell bent over rows

Dumbbell Bent Over Rows is a classic strength training exercise that focuses on strengthening the back, especially Latissimus dorsi, rhombs, and trapezius. The exercise also engages biceps and core, making it an effective training for the upper body. By using dumbbells, you can get a larger area of ​​motion compared to a barbell, which helps improve muscle activation and balance.

Proper execution of dumbbell bent over rows

Follow these steps to perform the exercise correctly:

  1. Take a dumbbell in each hand and stand with your feet in hip width.
  2. Bend in the hips while holding your back straight and the core tense until the upper body is almost parallel to the floor. Let the arms hang down with the dumbbells under the shoulders.
  3. Tighten the shoulder blades together and pull the dumbbells up to the side of the body until the elbows are in line with your upper body.
  4. Slowly lower the dumbbells back to the starting position with control.
  5. Repeat the movement for the desired number of repetitions.

Focus on keeping your back neutral and avoiding using momentum to lift the weights.

Common mistakes to avoid

To ensure proper form and avoid damage, avoid the following error:

  • Curved back: Make sure the back remains neutral throughout the exercise to protect the lower back.
  • Too much momentum: Avoid swinging the dumbbells up; Use a slow and controlled motion.
  • The elbows are moving outward: Hold the elbows close to the body to maximize the activation of the back muscles.

Modifications and variations

Try these variations to customize the exercise to your level or target:

  • Beginners: Use lighter dumbbells to focus on proper technique.
  • One-armed variation: Perform the exercise with one hand at a time to insulate each side and strengthen the balance.
  • Sub -hand grip: Hold the dumbbells with the palms pointing upwards to shift the focus to biceps and the lower back.

Number of repetitions and sets

Aim for 3 sets of 10-12 repetitions . Adjust the weight to make sure you can maintain correct shape in each repetition.

Breathing

Inhale as you lower the dumbbells and exhale as you pull them up. Stable breathing helps support the core and improves the efficiency of the movement.

Video demonstration

Watch this video for a visual guide to proper execution of dumbbell bent over rows:

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