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Dumbbells Bent-over Row Seated, DBs

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Exercise Profile

Primary muscles:

Upper Back

Secondary muscles:

Biceps, Shoulders, Lats

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Bent-over Row Seated, DBs Overview

The dumbbells bent-over row seated workout is designed to primarily engage the upper back muscles.

By holding dumbbells in each hand, the exercise targets the lats, rhomboids, and traps.

It also activates the biceps and forearms, but to a lesser extent.

The dumbbells provide resistance and allow for a greater range of motion, enhancing back muscle development.

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Dumbbells Bent-over Row Seated, DBs Instructions

  1. Place a dumbbell on the floor in front of you.
  2. Stand with your feet shoulder-width apart, knees slightly bent.
  3. Bend forward at your hips, keeping your back straight and parallel to the floor.
  4. Grasp the dumbbell with one hand, palm facing your body.
  5. Pull the dumbbell up towards your chest, keeping your elbow close to your side.
  6. Squeeze your back muscles at the top of the movement.
  7. Lower the dumbbell back down to the starting position.

Dumbbells Bent-over Row Seated, DBs Tips

  1. Focus on maintaining a strong and stable seated position throughout the exercise. Sit on a bench with your feet firmly planted on the ground, core engaged, and back straight. This will provide a solid foundation for your upper back engagement.
  2. Hold the dumbbells with an overhand grip, palms facing down. Start with a weight that challenges you but allows for proper form. Remember, it’s better to start lighter and gradually increase the weight as you become more comfortable and confident with your technique.
  3. As you initiate the movement, imagine squeezing your shoulder blades together. This mental cue will help you engage your upper back muscles, particularly the rhomboids and trapezius, which are the primary muscles targeted in this exercise.
  4. Keep your elbows close to your body as you pull the dumbbells up towards your ribcage. Avoid allowing your elbows to flare out to the sides, as this can shift the emphasis away from your upper back and onto your arms and shoulders.
  5. Control the movement on the way down, resisting the temptation to let the dumbbells drop quickly. This eccentric phase of the exercise is just as important as the concentric phase. Lower the dumbbells in a controlled manner, feeling the stretch in your upper back before initiating the next repetition.

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