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Dumbbells Bent-over Side Row Seated

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Exercise Profile

Primary muscles:

Upper Back

Secondary muscles:

Biceps, Lats, Shoulders

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Bent-over Side Row Seated Overview

The dumbbells bent-over side row seated workout targets the upper back muscles.

By using dumbbells, this exercise engages the upper back more effectively than bodyweight exercises.

The dumbbells’ weight adds resistance, forcing the upper back muscles to work harder.

While other muscles are involved, the dumbbells primarily target and strengthen the upper back.

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Dumbbells Bent-over Side Row Seated Instructions

  1. Start by sitting on a bench or chair with your feet flat on the ground and a dumbbell in each hand.
  2. Lean forward from your hips, keeping your back straight and your chest up.
  3. Let your arms hang straight down from your shoulders, with your palms facing each other.
  4. Engage your core and squeeze your shoulder blades together as you lift the dumbbells out to the sides, leading with your elbows.
  5. Continue lifting until your upper arms are parallel to the ground, and your elbows are at a 90-degree angle.
  6. Pause for a moment, then slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  7. Repeat the exercise for the desired number of repetitions.

Dumbbells Bent-over Side Row Seated Tips

  1. Position yourself on a sturdy bench, with your feet flat on the ground and your knees bent at a 90-degree angle. Hold a dumbbell in each hand, palms facing your body, and let your arms hang straight down.
  2. Engage your core muscles by drawing your navel towards your spine, and maintain a tall and upright posture throughout the exercise. This will help stabilize your body and prevent any unnecessary strain on your lower back.
  3. Start the movement by simultaneously raising both dumbbells out to the sides, keeping your elbows slightly bent and your palms facing the floor. Focus on squeezing your shoulder blades together as you lift the weights, emphasizing the contraction in your upper back muscles.
  4. As you reach the top of the movement, pause for a brief moment and imagine that you are squeezing a pencil between your shoulder blades. This will help you fully engage your upper back muscles and maximize the benefits of the exercise.
  5. Slowly lower the dumbbells back down to the starting position, maintaining control and resisting the urge to let gravity take over. Remember to keep your back straight and avoid any jerking or swinging motions, as this can compromise your form and increase the risk of injury.

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