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Dumbbells Bent-over Row

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Exercise Profile

Primary muscles:

Upper Back

Secondary muscles:

Biceps, Shoulders, Lats

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Bent-over Row Overview

The dumbbell bent-over row is a highly effective exercise for targeting the upper back muscles.

By holding dumbbells in both hands and bending forward, the exercise engages the rhomboids, traps, and lats.

This workout primarily focuses on the upper back, helping to improve posture and strengthen the back muscles.

While the dumbbells also engage the biceps and forearms, the primary emphasis is on the upper back muscles.

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Dumbbells Bent-over Row Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  3. Let your arms hang straight down, with your elbows slightly bent.
  4. Exhale and pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Keep your elbows close to your body and focus on using your back muscles to lift the weights.
  6. Inhale and slowly lower the dumbbells back down to the starting position, fully extending your arms.
  7. Repeat the movement for the desired number of repetitions.

Dumbbells Bent-over Row Tips

  1. Focus on maintaining a strong and stable stance throughout the exercise. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. This will provide a solid foundation for your upper body to work from.
  2. Hold the dumbbells with an overhand grip, palms facing your body. Keep your arms fully extended and your back straight, avoiding any rounding or arching. Imagine a straight line from your head down to your tailbone.
  3. As you begin the movement, initiate the row by squeezing your shoulder blades together. Imagine pulling your elbows back and up towards the ceiling, keeping them close to your sides. This will effectively target your upper back muscles.
  4. While performing the row, remember to exhale as you pull the dumbbells towards your body and inhale as you lower them back down in a controlled manner. This rhythmic breathing will help you maintain focus and stability throughout the exercise.
  5. To maximize the engagement of your upper back, visualize pulling the dumbbells towards your belly button rather than your chest. This slight adjustment in direction will place more emphasis on the muscles in your upper back, leading to better results over time.

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