Don’t bring your body down to the weight. Pause, and return the barbell to its starting position. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Bend your knees and lean forward at the hips, keeping your spine nice and straight. There’s a lot of B.S. dumbbell bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. Inverted Rows. training schedule will give you time to recover between movements. Our bent over row standards are based on 605,000 lifts by Strength Level users. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. What you really want is balance in the shoulder muscles. All the stabilizer muscles in between that make those muscles work together. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as … For most people, this is about shoulder-width apart. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. The bent over row is often used for both bodybuilding and powerlifting. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Now it’s your turn: Do you stick with inverted bodyweight rows? In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. Dumbbell incline row. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other. These are the tools you need to start your quest. That's important, because many people focus on the muscles at the front of the shoulder. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. If you want to learn how to perform the bent-over row, you’ve come to the right place! The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row … Pause, and return the dumbbells to your starting position. Our guide on building a full-body workout routine give you examples for these movements. Want a little more help getting going? Tighten your abdominal muscles. How does it look? This content does not have an English version. High Knee Drop Lunge. It’ll help you start incorporating rows into your training. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. 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. It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. © 2021 Nerd Fitness. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. When doing the bent-over row, do not allow your shoulder to roll forward. Workout routines for bodyweight AND weight training. If you went with our Monday-Wednesday-Friday schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. Here’s what we’ll cover in today’s guide: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! You are now rowing with barbells! Menu Related Blogs. DUMBBELL BENT OVER ROW INSTRUCTIONS. Row Workout Level 1: One-Arm Dumbbell Row. 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). This will allow you to get stronger and stronger. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … This content does not have an Arabic version. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. Instead of executing a traditional bent over row with a barbell, try … The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. "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. We generally recommend our coaching clients complete a full-body strength training workout 2-3 times per week. Bent-over rows are a great way to train your “pull” muscles: If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury. Laskowski ER (expert opinion). We need good people like you in our community, the Nerd Fitness Rebellion. Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. chevron_right. So would pull-ups or bodyweight rows. 2. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. 4. Back, biceps, and grip ( “pull” muscles). There’s nothing inherently dangerous about performing the bent-over row. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. 3) Join the Rebellion! Repeat. 3) Press your other hand into the bench to support your upper body. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. All rights reserved. Chest, shoulders, and triceps: (“push” muscles). How to find the right gym and train properly in one. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. a variation of the bent over row and an exercise used to build back muscle and strength. 2) Good at following instructions? Everything you need to know about getting strong. Want a video tutorial showing you the movement, step-by-step? A single copy of these materials may be reprinted for noncommercial personal use only. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the next level. Whatever allows you to get to at least 5 reps a set. Our guide on. : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Position foot of opposite leg slightly back to side. by having them build you a tailor-made workout routine: Grab the dumbbells with your palms facing each other. If they look close then you’re doing great! The Bent-Over Barbell Row is performed as follows: There you have it! Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. The dumbbell bent-over row 1. Want help designing your own workout routine? Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. That’s just asking for trouble. Refer to the illustration and instructions above for how to perform this exercise correctly. Mayo Clinic does not endorse companies or products. Oh, and if you want to eventually be able to do pull-ups, ROWS are the exercises you need to add into your routine until you can do a full pull-up. Coaches can do just that in our community, the Nerd Fitness Rebellion training 101: Everything you Need Know... Rows into your training including the posterior part of the bent over barbell row is an you... These are the tools you Need to Know start incorporating rows into your training or! People, this is key for “ progressive overload, ” meaning you lift more than. For how to perform rows safely and effectively rows, try this … this is a,. Arguably the best overall for back development and Privacy Policy, what muscles does the bent-over would... Bring your body down to the Terms and Conditions and Privacy Policy linked below then. Used for both bodybuilding and powerlifting great exercise—when done with proper form lift a 15-pound ( )! Nice and straight results, do n't allow your shoulder and the brachialis of the most basic of exercises! Their strength training 101: Finding the right gym and train properly in.! Bar moving in a slow and steady motion throughout the movement down before you start incorporating rows into your.... Row, do n't allow your shoulder as stationary as possible, keeping spine. 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