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Dumbbells Bent-over Row Supported

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Exercise Profile

Primary muscles:

Upper Back

Secondary muscles:

Biceps, Shoulders, Lats

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Bent-over Row Supported Overview

The dumbbells bent-over row supported workout primarily targets the upper back muscles.

Using dumbbells, the exercise involves bending over with a straight back and pulling the weights towards the chest.

While it also engages secondary muscles like the biceps and shoulders, the focus remains on developing a strong upper back.

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Dumbbells Bent-over Row Supported 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 your hips, keeping your back straight and parallel to the floor.
  3. Engage your core and pull your shoulder blades back, keeping your elbows close to your body.
  4. Exhale as you lift the dumbbells towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top of the movement, then inhale as you lower the dumbbells back down.
  6. Repeat the movement for the desired number of repetitions.

Dumbbells Bent-over Row Supported Tips

  1. Start by placing one knee and hand on a bench, keeping your back parallel to the ground.
  2. Hold a dumbbell in your opposite hand, keeping your arm fully extended.
  3. Engage your core and pull the dumbbell towards your chest, squeezing your shoulder blades together.
  4. Focus on keeping your elbow close to your body throughout the movement to target your upper back muscles.
  5. Lower the dumbbell back to the starting position in a controlled manner, fully extending your arm.
  6. Repeat the exercise for the desired number of repetitions, then switch sides to work both sides equally.

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