Bent-Over Row Using Dumbbells

a.k.a. Dumbbell Row, Bent-Over Dumbbell Row, Bent Over Row

Differentiation: Mechanics

This variation of a Bent Over Row is unique. Here is how: you use dumbbells. Using dumbbells ensures that each lat muscle lifts the same amount of weight. Using equal weight increases the symmetry of your lats.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet flat on the floor about shoulder-width apart.

5) Bend your knees slightly.

6) Bend forward until your torso and thighs form a 90-degree angle.

7) Allow the dumbbells to hang down - with your palms facing inward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your lats and pull your elbows directly backwards to pull the dumbbells upward toward your core.

3) ...until your elbows are higher than your back.

4) Hold the dumbbells at your sides for a count of one second.

5) Then, inhale while you lower them to the starting position using a controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your upper arms and elbows as close to the sides of your body as possible.

Keep your knees slightly bent.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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