Bent over dumbbell rows are a great way to work your back muscles. Start by holding a dumbbell in each hand and bending at the waist until your upper body is parallel to the floor. From here, row the dumbbells up to your chest, keeping your elbows close to your body.
Lower the dumbbells back down and repeat for 8-10 reps.
How to dumbbell bent over row without hurting your back
One of the most effective exercises for developing back muscles is the bent over dumbbell row. This exercise works all of the major muscles in the back, including the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae. It also hits the biceps and rear deltoids to a lesser extent.
The key to this exercise is maintaining a strong spinal position throughout. When done correctly, you should only be moving at the hips and shoulders; your lower back should remain stationary. If you start to round your back, you’re putting yourself at risk for injury.
Here’s how to do it:
1) Start by holding a dumbbell in each hand with your feet hip-width apart. Bend forward at the hips until your torso is nearly parallel to the floor.
Keep your knees slightly bent and your spine in a neutral position throughout the exercise (no rounding or arching). This is your starting position.
2) From here, row the dumbbells up towards your chest, leading with your elbows.
Squeeze your shoulder blades together at the top of the movement before lowering them back down to starting position. That’s one rep!
Bent Over Barbell Row
The bent over barbell row is a great exercise for building strength in the back and shoulders. This exercise can be performed with a variety of different grip widths, but the most common is probably shoulder-width. To perform the bent over barbell row, start by standing with your feet about hip-width apart and your knees slightly bent.
Bend forward at the hips until your upper body is parallel to the ground and your lower back is in its natural arch. Grab the barbell with an overhand grip that’s just outside shoulder-width, and let it hang at arm’s length in front of you.
Keeping your lower back in its natural arch, bend your knees slightly, and explosively pull the barbell up to your midsection, leading with your elbows.
As you reach the top of the lift, squeeze your shoulder blades together and hold for a second before lowering the weight under control back to the starting position.
Bent Over Dumbbell Row Form
Bent-over dumbbell rows are one of the most effective exercises for developing back size and strength. Unfortunately, they are also one of the most commonly mis performed exercises. In this article we will go over the proper form for bent-over dumbbell rows so that you can get the most out of this great exercise.
When performing bent-over dumbbell rows, it is important to keep a few things in mind. First, maintain a slight bend in your knees throughout the exercise. This will help take some stress off your lower back.
Second, keep your back straight and your head up. Again, this will help protect your lower back from injury. Finally, focus on using your back muscles to move the weight, not your arms.
To properly execute the movement, start by holding a dumbbell in each hand with an overhand grip (palms facing down). Bend at the waist and allow your torso to come forward until it is at about a 45 degree angle to the floor (or as far as you can comfortably go without rounding your lower back). From here, simply row the weights up towards your chest while maintaining good form.
Be sure to squeeze your shoulder blades together at the top of the movement before lowering the weights back down to starting position under control.
Bent Over Dumbbell Row Single-Arm
One of the most popular back exercises is the bent over dumbbell row single-arm. This exercise works all of the muscles in the back, including the lats, traps, and rhomboids. It also helps to strengthen the grip and improve posture.
The bent over dumbbell row single-arm is a great exercise for beginners and can be done with a light weight to start. As you get stronger, you can increase the weight.
To do this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in your left hand.
Bend at the waist and lower your body until your upper body is parallel to the ground. From here, row the dumbbell up to your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat for 8-12 reps before switching sides.
This is an excellent exercise for building strength in the back muscles. However, it’s important to keep good form throughout the entire movement. Avoid swinging the weight or using momentum to lift it – focus on using your back muscles only.
If you have any lower back pain, be sure to consult with a doctor or physical therapist before doing this exercise.
Bent Over Dumbbell Row Alternative
If you’re looking for an alternative to the bent over dumbbell row, try the single arm Dumbbell Row. This exercise works your back and biceps muscles, as well as your core, making it a great all-around move. To do this exercise:
1) Start by placing a dumbbell on the ground next to you.
2) Bend over and pick up the dumbbell with your right hand.
3) Place your left hand on your left thigh for support.
4) Use your right hand to row the dumbbell up to your chest, keeping your elbow close to your body.
5) Lower the dumbbell back down to the starting position and repeat.
Bent Over Dumbbell Fly
Bent over dumbbell flys are a great way to work your shoulders and upper back. They are also a great exercise for people who are new to working out because they are easy to do and don’t require any special equipment.
To do a bent over dumbbell fly, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
Bend at the waist so that your torso is parallel to the ground, then let the dumbbells hang down at arm’s length. From here, raise the dumbbells up until they meet in the middle above your chest, then lower them back down to the starting position. Repeat for 12-15 reps.
One thing to keep in mind when doing this exercise is to not swing the weights up – lift them slowly and controlled so that you get the most benefit from the exercise. Also, be sure to keep your back straight throughout the movement – it should not round or arch. If you find yourself getting tired or losing form, stop the exercise and rest for a few moments before continuing.
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Credit: www.verywellfit.com
What Muscles Do Bent Over Dumbbell Rows Work?
Bent over dumbbell rows are a great exercise for targeting the muscles in the back. The main muscles worked are the latissimus dorsi, or lats, and the trapezius. The lats are the largest muscles in the back and run from the lower back up to the shoulders.
They are responsible for pulling your arms down and back, as well as helping to stabilize your spine. The trapezius is a triangular shaped muscle that extends from the base of your neck out to your shoulders. It helps to raise your shoulders and also aids in stabilizing your spine.
Other muscles worked include the rhomboids, which help to retract your shoulder blades; the erector spinae, which runs along your spine and helps with posture; and the biceps brachii, which assist in bending your elbow.
Bent over dumbbell rows can be performed with a variety of different grip options: overhand (palms facing down), underhand (palms facing up), or neutral (palms facing each other). You can also use different widths – narrow, medium, or wide – to target different areas of your back musculature.
For example, using a narrow grip will target more of the outer lats while using a wide grip will target more of the inner lats. Experiment with different grips and widths to see what works best for you!
Is Bent Over Dumbbell Row Good?
The bent over dumbbell row is one of the most effective exercises for targeting the back muscles. This exercise can be performed with a variety of different weights, making it perfect for both beginners and experienced lifters alike. The bent over dumbbell row primarily works the muscles in the middle and upper back, such as the lats, traps, and rear delts.
Additionally, this exercise also strengthens the core muscles and improves posture.
Are Bent Over Rows Effective?
Bent over rows are a great exercise for targeting your back muscles. They are especially effective at working the lower back and the middle back. The key to doing this exercise correctly is to keep your back flat and maintain good form throughout the entire movement.
If you start to round your back, then you are putting yourself at risk for injury.
How Do You Do Bent Over Dumbbell Rows?
Assuming you would like a step-by-step guide on how to properly execute bent over dumbbell rows:
1. Start by standing with your feet hip-width apart and a slight bend in your knees. Hinge forward at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the floor.
2. Grab a set of dumbbells and let them hang at arm’s length next to your sides, palms facing your thighs.
3. Bend your elbows and pull the dumbbells up to the sides of your chest, maintaining a straight line from your shoulders to your hips throughout the movement.
4. Pause for a moment at the top of the lift, then slowly lower the weights back to starting position.
That’s one rep!
Conclusion
The Bent Over Dumbbell Row is an excellent exercise for targeting the back muscles. This exercise can be performed with a variety of dumbbells, but it is important to start light and gradually increase the weight as you become more comfortable with the movement. Start by standing with your feet shoulder-width apart and hinge at the hips to lower your torso until it is parallel to the floor.
Make sure to keep your back straight throughout the entire movement. From this position, row the dumbbells up towards your chest, keeping your elbows close to your body. Lower the dumbbells back down to the starting position and repeat for 8-12 repetitions.