Dumbbell Bent over Row
Builds your upper back and lats, improving pulling strength. A strong back helps with posture and many other gym lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart, keep your knees slightly bent, and hinge at the hips by pushing them back until your back is almost parallel to the floor.
- 02
Grip both dumbbells with an overhand grip, brace your core, and keep your back in a neutral position.
- 03
Pull your shoulder blades back together and lift the dumbbells toward your sides with your elbows close to your body, focusing on squeezing your shoulder blades together and contracting your back.
- 04
Lower the dumbbells under control and allow your shoulder blades to stretch slightly forward.
- 05
Repeat for the desired number of repetitions, maintaining your breathing rhythm and technique: exhale during the row and inhale on the way down.
Beginner's guide
§ 03 · GuideBuilds your upper back and lats, improving pulling strength. A strong back helps with posture and many other gym lifts.
You should feel it in your lats and upper back, not mostly in your hands or biceps. Keep your core tight for a stable position.
A common mistake is rounding your back or jerking the weights up. Keep a neutral spine and lead the pull with your elbows under control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Bent over Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your body and lead the movement with your elbows so your back muscles do most of the work. Avoid rounding your upper back by keeping your core braced and your back neutral throughout the movement.
A great exercise for building a wide, thick back as a standing alternative to the supported row.
More exercises: Back
§ 06 · Same muscles
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