Dumbbell Bent Over Rows
A back-strengthening exercise performed in a hinged position, using dumbbells to target the lats, rhomboids, and rear delts while improving posture, pulling power, and upper-body stability.
INTERMEDIATE
One-Arm Bent-Over Row
One-Arm Bent-Over Row is a good addition dumbbell workout that targets the upper and lowers back, shoulders, biceps, and hips while improving core stability.
Instructions
- Grab a dumbbell in one hand and stand in a checkered pattern with one leg forward. Bend your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbell hang at arm's length from your shoulder.
- Pull the dumbbell to the side of your torso without moving your torso, keeping your elbow close to your side. Pause and press at the top of the movement. Lower the dumbbell back to the starting position.
Tips
- Don't let your backspin or your body lose balance. Remember correct posture.
- Make sure you complete the movement by pulling the dumbbell up to your ribs.
- Do not allow the shoulder to expand during the movement. Keep your shoulder down and away from your ear.
- At the top, don't let your shoulders slouch. Be sure to bring your shoulder blades together.
Alternative Exercises
Superman From Floor
Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.
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