The only dumbbell bent-over row equipment that you really need is the following: dumbbells. No movement of the legs occurs throughout the exercise. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Execution. The dumbbell row is an upper body back exercise that can increase overall strength and muscle mass of the back muscles, increase arm strength … Hold your shoulder as stationary as possible, keeping your spine neutral, your abdominal muscles tight, and your movements smooth and controlled. Tighten your abdominal muscles. What you really want is balance in the shoulder muscles. You want to place one knee onto the bench. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. The bent-over row is a classic move that builds upper back thickness and lower back strength and endurance, while also improving shoulder stability by counterbalancing what the bench press does to your shoulders. The amount of weight used for the bent over dumbbell row should be moderate until you are confident you back is strong enough to handle increased weights. Performing the row with a low pulley is generally safer for the back. Return until arm is extended and shoulder is stretched downward. Grasp dumbbell from floor. 1.1 Bent Over Row Exercise • Instructions. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. The pectoralis major of the chest and the brachialis of the upper arm also get worked. Brace your abdominals and breathe in. You should not raise the weights beyond the line of the shoulders. 2. Bent Over Dumbbell Row Instructions Assume a standing position while holding a dumbbell in each hand with a neutral grip. dumbbell bent-over row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the biceps, lower back, middle back and shoulders. See our safe care and visitor guidelines, plus trusted coronavirus information. Keep the back straight throughout the exercise. Your body should be bent no more than 45 degrees. Keep your back straight and your weight shifted onto your heels. For most people, this is about shoulder-width apart. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Your legs and hips are still throughout this exercise after you set your stance and pick up the weights. Remain bent over until all repetitions are complete. Mayo Clinic does not endorse companies or products. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Stretch for Gains. The bent-over row targets the posterior part of the deltoid in the shoulder. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. The barbell row is a compound strength and hypertrophy exercise for the back, often … While lifting, try to keep the wrists from excessive extra movement down or to the side. Bend your knees and lean forward at the hips, keeping your spine nice and straight. The bent over dumbbell row is an intermediate exercise with a reputation for building back and shoulder muscle. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Do not lift heavy weights with this particular exercise unless you are experienced and trust your strength, shoulder joints, and back. Experiment with different grips. Swain DP, ACSM, Brawner CA. Stand with legs about shoulder-width apart, with knees soft or slightly bent. Let your arms hang straight below your shoulders and slowly raise the weight until your elbow lines up just below your shoulder and parallel with your spine. Remember, for best results, don't allow your shoulder to roll forward during the exercise. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as … The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. This exercise can be performed in different ways depending on your needs and skill level. Exhale as you pull the dumbbells toward the waist and keep the elbows close to your body during the entire movement. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. The dumbbell bent-over row 1. Advertising revenue supports our not-for-profit mission. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. Avoid these errors so you get the most from this exercise and prevent strain or injury. Lippincott Williams & Wilkins; 2012. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. You can also do the bent over row with a barbell. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart. They're both double-arm horizontal pulling actions where your lower back, hips, and legs have to maintain your body position while you perform the reps. It often is listed as being for beginners, but you need to ensure you have a strong lower back and previous experience in weight training before adding this particular exercise to your program. The following are the step-by-step instructions for the bent over row exercise — the first of three row exercise variations. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter. The bent-over dumbbell row is a great exercise—when done with proper form. This site complies with the HONcode standard for trustworthy health information: verify here. There are several variants of this exercise, depending on whether dumbbells or a barbell is used: Two arm barbell bent-over-row: This version uses both arms to lift a barbell from the floor to the stomach in a... Pendlay row: named after Glenn Pendlay; the back is parallel to the ground. If you want to ensure you’re not rounding your back during your rows, try this … This content does not have an Arabic version. 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. Kneel over side of bench by placing knee and hand of supporting arm on bench. Great exercise to work strength in back, legs and core. Lift the weights straight up, exhaling. But what most people don’t realize is that powerlifters and bodybuilders use the barbell row for very different purposes. 3) Press your other hand into … All rights reserved. Your shoulder rotators are employed. Read our, Try This Upper Body Strength and Endurance Challenge with Supersets, The 10-Minute Workout That Keeps on Giving, Get Strong With This Intense Upper Body Workout, 14 Exercises to Strengthen Your Back and Core, How to Build Stronger Back and Shoulder Muscles, Work Your Upper Body in a Short and Efficient Workout, Back and Biceps Workout for Strength and Muscle, The Best Pull Exercises for Targeting Different Areas of the Body, Strengthen your Upper Back With the TRX Row, Pump it Up with This Upper Body Tri-Set Challenge Workout, Add a Little Fun to Your Routine With This Kettlebell Workout, Back and shoulder exercises for strength conditioning, Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness, ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. You'll feel tension in the back of your shoulder and the muscles across your upper back. Proceed to perform the Dumbbell Row Bent Over with one side of the body for 3 sets of 10-12 reps. Repeat the movement of the other side. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. While doing the dumbbell bent over row, pull the shoulders back, keep your head up and facing forward and maintain your back straight. 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 … Laskowski ER (expert opinion). The barbell row, also known as the bent-over row, is one of the more popular compound lifts, and is commonly used in both strength training and bodybuilding workout routines. Lower the weights in a controlled manner while inhaling. The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. Bend 45 degrees from the hips. Also Known As: Two-arm bent over dumbbell row, bent over two-dumbbell row. Position foot of opposite leg slightly back to side. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. That's important, because many people focus on the muscles at the front of the shoulder. The Single Arm Bent Over Dumbbell Row can require the assistance of a bench. Yeah, that’s a lot. You must keep the back straight and not curved over and the shoulders square throughout the exercise. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. Dumbbell Bent-Over Row Tips. She also created her own online training program, the TL Method. Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your feet comfortably apart. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. It works both areas well and has been known to improve overall strength and also build muscle. However, an individual needs some experience with weight training before getting into the bent over dumbbell row exercise. Barbell Bent-Over or Seated Row Alternative. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Inverted Rows. Do not squat. While the primary muscles targeted are in the upper and middle back, the bent over row also provides a good workout for other upper body muscle groups such as your deltoids, lats, biceps, triceps and pecs.