Hinzufügen Teilen Melden SHOW_COMMENTS. The form is extremely important with bent-over dumbbell rows, so it’s vital you choose the right amount of weight. The dumbbell bent-over row (demonstrated here by NYC-based trainer Rachel Mariotti) is just one of many ways to reap the benefits, but it may just be one of the most accessible. Refer to the illustration and instructions above for how to perform this exercise correctly. We’ll use dumbbells to start, as the barbell itself may be too heavy. Underhand Dumbbell Row Exercise Information. The remainder of the exercise should be performed exactly the same as described above; Keep your back flat, your neck neutral and your focus on your lats and … Step 2: Pull the dumbbell in your right hand up to your chest and then lower back down. Keep your back straight and your weight shifted onto your heels. This exercise can be made easier by using a lighter pair of dumbbells, or by just holding one dumbell in one arm and performing the exercise one side at a time. Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. Make it easier: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. Step 3: Let the dumbbells hang in your arms and then pull them up to your chest. 1) Setup an incline bench at around a 30-45 degree angle. The right leg should be planted firmly on the ground. Video . Place the left leg, bent at the knee, on top of the bench, and place your left hand at the front of the bench. Dumbbell Bicep Curl. How to make Dumbbell Bent Over Row easier. Alternative Names: Reverse grip dumbbell row, reverse grip bent-over dumbbell row Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Upper back, shoulders, lats, biceps Mechanics: Compound Average Number of Sets: 3-4 with 10-12 reps each Variations: Take a pair of dumbbells and find a flat bench. Dumbbell Bent Over Row Exercise Information. You’ll benefit much more from slow and controlled movements. Sep 9, 2015 Beth Bischoff. This completes one repetition. fricca. 2. THE BENT OVER DUMBBELL ROW. The bent-over row is one of the most effective upper back exercises for stimulating muscle growth. As with all weightlifting, exercising caution is just as important as exercising your body to limit your chance of injury. As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side. Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor. By The Editors of Women’s Health. The Bent Over Dumbbell Row requires the use of Dumbbells. Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. It is a simple movement to learn that has many benefits. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. Bend from the waist, resting your chest on your legs. 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. Grip a dumbbell in each hand. Complete a standing bent over row with dumbbells. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. This is "DUMBBELL BENT OVER ROWS #bbrbentoverrows" by Bodies By Rachel on Vimeo, the home for high quality videos and the people who love them. This exercise also helps to tone and sculpt the arms, increases upper body strength and improves stability and balance. Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. One arm dumbbell bent-over-row: This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. Abonnieren 8 Gefällt mir 0 Gefällt mir nicht 0. An excellent variation on the bent-over row is to sub out the barbell for a set of dumbbells. Dumbbell Bent-Over Row. Step 3: Now pull the dumbbell in your left hand up to your chest and lower back down. Dumbbell Bent-Over Row Tips. Instead of using a barbell, you can execute a bent over row with two dumbbells. Grab the dumbbells with your palms facing each other. Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. Also check out our Dumbbell Bicep Curl and Dumbbell Hammer Curl as a good way to build up your arm strength to prepare for this exercise. This will allow your weak side to catch up. Bent Over Row Workouts (WODs) (sorted by relevant) Get rid of ads. Upgrade to “Beastmode” for: No more ads Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row that you can try! 3) Press your other hand into the bench to support your upper body. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. Dumbbell Bent-Over Rows Exercise 1. Stand with your feet shoulder-width apart with a slight bend in your knees. Bent-over row benefits and the muscles trained . Bent-Over Dumbbell Row. It’s now time to do a proper bent-over row! Step 4: Alternate back and forth for the desired amount of repetitions. How To Do The One-Arm Dumbbell Row. Dumbbell Hammer Curl. Row Level 2: Bent-Over Dumbbell Row. Raise your chest to ensure your back is parallel to the floor. Do not be afraid to go heavy. They performed five repetitions of each exercise with two minutes rest between the sets. https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row How to do Dumbbell Bent-Over Row: Step 1: Take a dumbbell in each hand. The dumbbell bent over is one of the best workouts for developing V-shape back. Find related exercises and variations along with expert tips Ähnliche Videos. The dumbbell bent-over row. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. Sit on the end of a bench with your feet flat on the floor. Bent-over dumbbell row video. Alternative Names: Bent over dumbbell row, bent over two dumbbell row, bent over rows with dumbbells Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Upper back, shoulders, abs Mechanics: Compound Average Number of Sets: 3-4 with 8-10 reps each Variations: Bent over row with a barbell or v-bar Yeah, that’s a lot. The bent-over dumbbell row is a great exercise—when done with proper form. And the one-arm row also has a greater range of motion than the bent-over row, because you can row the weight higher than when using a barbell. Although the standard bent-over row mainly targets your forearms and upper back, variations can be used to include your biceps and lats as well. 2. https://www.facebook.com/mrnutritionistt/videos/204610874696868 Step 4: Lower the dumbbells back down to starting position. Here’s how to perform one-arm dumbbells bent-over rows: One Arm Dumbbell Row. Assume a shoulder width stance with your feet in line with each other, not a staggered stance. Dumbbell Bent-Over Row Benefits and Variations "The main muscle group targeted is your back, more specifically the latissimus dorsi and rhomboids," says Lisa Niren, head instructor for running app Studio. How to do Alternating Bent-Over Row: Step 1: Take a dumbbell in each hand and bend over at the waist. Bent-over two-arm dumbbell row video If you do not have a bench to use as support, simply place your outstretched hand on a sturdy surface. Stand with feet hip-width apart, dumbbells at your sides. Lean forward at your hips, keeping your back straight, until your torso is at a 45° angle to the floor. Sources. The bent-over dumbbell row is great for developing unilateral upper-body strength. This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. Dumbbell Bent Over Row. However, start light to allow your lower back time to adapt. Unlock special features. If the bent-over two-arm dumbbell row is hard on your lower back, use the bent-over dumbbell row or the cable row. 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