How to perform Dumbbell Bent Over Row with proper form
Starting Position
- Stand with Feet: Position your feet shoulder-width apart.
- Hold Dumbbells: Grip a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend at Hips: Hinge at the hips, lowering your torso until it's almost parallel to the ground. Keep a slight bend in your knees.
- Engage Core: Keep your core tight and back straight to maintain a neutral spine.
Movement
- Pull Dumbbells: Engage your back muscles and pull the dumbbells towards your lower rib cage. Elbows should stay close to your body.
- Squeeze: At the top of the movement, squeeze your shoulder blades together.
- Lower Weights: Slowly extend your arms back to the starting position, controlling the weight throughout.
Tips for Proper Form
- Head Position: Keep your head in line with your spine, looking slightly forward.
- Avoid Round Back: Do not round your back; maintain a flat back throughout the exercise.
- Breathing: Exhale while pulling weights up, inhale while lowering them.
- Range of Motion: Ensure a full range of motion; don’t rush the movement.
Common Mistakes to Avoid
- Using Momentum: Avoid swinging the weights; focus on muscle contraction.
- Overextending Neck: Don’t strain your neck; keep it neutral.
- Wide Elbows: Keep elbows close to your body to target the back muscles effectively.
By following these guidelines, you can perform the Dumbbell Bent Over Row with proper form and maximize its benefits.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest