bent over wide dumbbell rows

It's gonna be just a bent over dumbbell row and it's gonna be both at the same time. Stand holding a pair of dumbbells in front of your thighs and bend forward at the waist. Start with wide-grip chins or pull-downs to the front, t-bar (supported chest) rows, then dumbbell rows, finishing off with either dumbbell or barbell shrugs. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... The upper trapezius and lavator scapulae act as important stabilizers for the dumbbell wide-grip upright row. Take a look at the below exercise guides to build a strong, athletic, and … Found inside – Page 98... to Rows lo Bent-Over Wide Rows io Inverted Rows io Pliés with Upright Row io Pull-Ups (close grip) with or without a resistance band lo Dumbbell Rows mo ... For the bent-over barbell row, stand behind the bar with your knees flexed and bend forward from the waist so your torso is roughly parallel with the floor. Found inside – Page 154... press 5 8,6,4,2,1 Wide-grip lat pull downs 4 10,8,6,8 squats 5 10,8,6,4,2 incline barbell bench press 4 8,6,4,2 Lunges 4 10,8,8,6 Bent-over barbell rows ... Found inside – Page viii... Dumbbell Row with Supinated Grip Two-Arm Bent-Over Dumbbell Row with Neutral Grip Low Row with Wide Pronated Grip Legs Barbell Back Squat Barbell Front ... A Common Dumbbell Row Mistake: Let the Shoulder Blade Move! Repeat until you hit 3 sets. Let’s start out with the most basic of the rowing movements, the bent-over row. The bent-over row is one of the most effective upper back exercises for stimulating muscle growth. 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. As with all weightlifting, exercising caution is just as important as... Other exercises in your back routine, such as pull-ups, work wonders for your lats. The only. Rack Pulls. Mostly targeting the back, it is a great exercise for building thickness, rather than width. Weight-training exercises provide an opportunity to elevate fitness levels, contributing to improved health. Dumbbell Row Guide: How to Master Dumbbell Rows - 2021 - MasterClass To submit requests for assistance, or provide feedback regarding accessibility, please contact support@masterclass.com . ... Pronated (wide grip, medium grip) Dumbbell Rows. Alternative Exercises: Machine Row (neutral grip), Close Grip Seated Cable Row. Standing Rows . Learn more about Bowflex SelectTech Dumbbells here: https://goo.gl/5pqUdeThe dumbbell row is one of the most versatile upper body exercises one can perform. Bent Over Two-Arm Dumbbell Row; Dumbbell One Arm Upright Row Pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart. The bent-over row targets the posterior part of the deltoid in the shoulder. At the top of the press, bring the weight out to your side and lower it with a slightly bent elbow. The form is extremely important with bent-over dumbbell rows, so it’s vital you choose the right amount of weight. ... Pronated (wide grip, medium grip) Dumbbell Rows. Find related exercises and variations along with expert tips Low Row; Twisting Standing High Row; Dumbbell . Bend to Opposite Foot. However, if done correctly, the bent over row is a good, compound exercise that strengthens multiple back, shoulder and scapular muscles. By Jill Fanslau. 1. Bent-over rows work your back muscles and help improve muscular strength and endurance. Look no further than the chest supported row. Instead of executing a traditional bent over row with a barbell, try … The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. Keep your upper arm close to your body. Found inside... pulldowns • Wide grip pullups • BentOver lateral raises • Onearm dumbbell rows • Seated cable rows • Bentover barbell rows Transversospinalis muscles ... Found inside – Page 314Low Cable Pull-over . ... One-arm Dumbbell Row / Bent-over Dumbbell Row ........................................78 4.2 Open . Also known as bent-over dumbbell row or dumbbell row, the bent-over two-dumbbell row is a compound pulling exercise that mainly targets the strength of the middle back, though it also engages other muscles like the latissimus dorsi (also called lats), the … The barbell bent-over row is a common practice at most gyms and uses barbells or dumbbells to engage the back muscles fully. Found inside – Page 352... 208,208 rest-pause technique for, 207 supramaximal chinup, 208,208 dumbbell one-arm bent-over row, 219, 219 dumbbell one-arm bent-over row, palm up, ... Keep your back flat as you pick up the bar using a wide overhand grip. 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. I spoke at length about proper execution of the dumbbell row in my first back trainingarticle, so I won’t waste internet bandwidth going over it again. The biceps and triceps act as dynamic stabilizers. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … The Bent-Over Dumbbell Row is one of the best dumbbell exercises to build muscles in your back and shoulder and increase overall strength. Exercise Instructions: Grab a dumbbell securely in each hand. 2013). Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... The remainder of the exercise should be performed exactly the same as described above Place your feet hip distance apart and hold the dumbbells down to your sides. Bent over rows are often seen as the grand daddy compound movement of back exercises, but can put your spine in a compromised position. Inverted Rows. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... You can do a dumbbell row — where you lean over a bench, pick a dumbbell up and pull it in toward your chest — or you can do a barbell row, in which you grab a barbell, stick your butt back to lean over and pull the barbell into your sternum. THE BENT OVER DUMBBELL ROW If you do not have a bench to use as support, simply place your outstretched hand on a sturdy surface. Found inside – Page 240... Incline barbell press (4 sets at 8–12RM) Dumbbell pull-over (4 sets at 8–12RM) Wide-grip latissimus dorsi pull-down (4 sets at 8–12RM) Seated cable row ... Found inside – Page 224Next switch to a wide grip, bend forward at the waist, and perform a set of bent-over barbell rows. Squeeze out another eight reps, pulling the bar up ... Position foot of opposite leg slightly back to side. Dumbbell renegade row video Bent Over Dumbbell Row; Close Grip Bent Over Row Grab a pair of dumbbells with an overhand grip … By The Editors of Women’s Health. 5. Alternating; Wide Grip. The bent over barbell row is one of the most important exercises for the large muscles of your back – the latissimus dorsi – and will give you the classic “V” shape. The chest-supported row, also called the incline dumbbell row, is an ideal row variation to hone form, prevent mid-row rocking, reduce the … But, they are some fundamental differences the bodybuilder should be aware of. One arm dumbbell row take a pair of dumbbells and find a flat bench. Alternative Exercises: Machine Row (neutral grip), Close Grip Seated Cable Row. Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand. Stiff Legged Dead Lift. Dumbbell Bent Over Row Summary. Reps. 10 12 15 Description. Beth Bischoff. The one-arm bent-over row is a multi-joint movement that targets the back, arms and core. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... The bent-over row targets the posterior part of the deltoid in the shoulder. By providing resistance for muscles to overcome, strength training yields benefits such as increased muscle mass and bone health. ... Another lower back saver that you can work in is the dumbbell row. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts. Using dumbbells for Bent Over Rows allows for a more natural movement throughout each repetition, which also requires more stabilization from assisting muscles to move the weight through the “rowing” range of motion. Hinge at your hips until your torso is … Kneeling Single Arm Dumbbell Row. Found inside... other day Day 1 exercise barbell bench press Mm m mum T-bar rows Day 1 M“ ... press 8,8,8 one-arm dumbbell rows 3 12,12,12 3 15,15,15 bent-over lateral ... Lower the weight back to the floor and then repeat on the opposite side. Step 1 Stand with feet shoulder-width apart and hold a dumbbell in each hand. The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. The bent-over position can potentially cause a little discomfort or even risk of injury, so it’s important to use proper form. Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Found inside – Page 126Routine A Exercise Wide-grip chins* Bent-over barbell rows Deadlifts Flat bench presses Incline barbell presses Flat dumbbell flyes Barbell squats Leg ... Alternative: Dumbbell wide row. Place one arm on the bench, maintaining a flat/neutral back and tall chest. Found inside – Page 144... Reps Barbell bench press 3 20,20 Dumbbell incline bench press 2 20,20 Seated cable rows 3 20,20,20 Bent-over barbell rows 2 20,20 Dips 3 Failure Wide ... Average Number of Sets: 3-4 with 8-10 reps each. Found inside – Page 154Weeks 1 and 2 Day 1 Exercise Sets Reps Barbell bench press 5 8,6,4,2,1 ... barbell bench press 4 8,6,4,2 Lunges 4 10,8,8,6 Bent-over barbell rows 4 8,8,8,8 ... Execution. Found inside – Page 104... reps exercise sets reps barbell bench press 5 8,6,4,2,1 wide-grip latpull ... barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 bent-over barbell rows ... Slowly bend forward at your waist so that your chest is leaning forward over your feet. Found inside... military press 8.6.4.2.1 Barbell military press 5 8.6.4.2.1 Wide-grip lat pull ... 'Bent-over barbell rows 4 8.8.8.8 Seated cable rows 8.8.8.8 Bent-over ... Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... Posted October 27th, 2013 by Admin . Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... Standing dumbbell presses work best. Found inside – Page 232SINGLE-ARM BENT-OVER DUMBBELL ROW: PRIMARY EXERCISE WIDE-GRIPPULLDOWN: WIDE-GRIP PULL-UP REGRESSION. Starting Position Stand with the feet hip-width or ... ... use the bent-over dumbbell or cable rear flye. See also the bent-over dumbbell row and the bent-over two-arm dumbbell row. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... One Arm Dumbbell Row. As a result, it’s often considered one of the foundational barbell lifts. Dumbbell back exercises target the upper and lower lats as well as the lower back muscles. Lead with your elbow when you perform the bent over dumbbell row to maximize shoulder. They do not act as synergists. Alternative Exercises. Similar to the bent-over barbell row, the supported position commonly used in the dumbbell version places less stress on your lower back and may be a … Found inside – Page 95... 54 , 71 barbell push press , 54 , 57 bench press , 13 , 70–71 bent over row ... 54 , 56 wide - grip barbell bench press , 40 , 71 wide - grip seated row ... 2. If you are a novice lifter or have a history of lower back pain … Found inside – Page 189Alternating Standing Biceps Curl With Dumbbells 108 Barbell Curl With ... Dumbbell Row 136 Bent-Over Row With Barbell 138 Wide-Grip Bent-Over Row With ... Begin in an athletic position with knees bent and hips back, pressing knees out. Bent over rows form dumbbell. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. It’s Time To Get Jacked! To make the dumbbell renegade row easier, perform the exercise on your hands and knees (i.e. Exercise Demo: Neutral Grip Dumbbell Row. ... Dumbbell Chest Supported Row. That’s the starting position. Dumbbell Bent-Over Row. One Arm Standing Row. Kneeling One Arm Row. Lie face down on a bench or incline bench so your chest and torso is supported. Browse through the various dumbbell back exercises below: Wide Row. See the Upright row concerns section on the barbell wide-grip upright row page to learn more about the risks of upright rowing exercises. Stand straight in the shoulder-width stance and slightly bend your knees to lean forward but keep your back flat and chest up. The Bent-Over Dumbbell Row is one of the best dumbbell exercises to build muscles in your back and shoulder and increase overall strength. 3) Press your other hand into the bench to support your upper body. The Yates row is a variation of the barbell bent-over row.It’s done using a shoulder-width, underhand grip. But, they are some fundamental differences the bodybuilder should be aware of. Bend over from the hips until your trunk is level to the floor while maintaining normal spinal curvature, i.e., keep a slight arch in the lumbar area. Barbell Machine; One Arm; Wide Grip; Incline Row. Details. Here at Fitness Day One, we prefer the wide row dumbbell lift. Muscles Involved in Bent Over Dumbbell RowsBent Over Dumbbell Row. The bent over dumbbell row is a compound exercise that works several major muscle groups simultaneously.Back Muscles. The primary muscles targeted by the bent over row are in your upper middle back: the trapezius and the rhomboids.Shoulder and Trunk Muscles. ...Arm Muscles. ... How to Do a Dumbbell Bent Over Row With Perfect Form Muscles targeted: Upper and middle back muscles, as well as the shoulders, biceps, and core. Engage your abdominals and bend your elbows as you pull the bar towards your waist using your back muscles. Bent-over dumbbell rows are compound free-weight exercises that use many of your upper-body muscles. 1) Setup an incline bench at around a 30-45 degree angle. Reminder to keep your back straight throughout the exercise. : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. One arm dumbbell bent over row. Similar to the bent-over barbell row, the supported position commonly used in the dumbbell version places less stress on your lower back and may be a … Stand with feet hip-width apart, dumbbells at your sides. The barbell rows, the bent-over dumbbell row, the inverted row, the chest-supported row … which one will take the cake? May 25, 2016 When it … Start with your arms fully extended, allowing the dumbbells to naturally hang down at about mid-shin level. Found inside – Page 130... incline flyes 2 20,20 Wide-grip pull-ups 2 Failure Exercise Sets reps dumbbell bench press 3 20,20,20 standing flyes 3 20,20,20 Bent-over barbell rows 3 ... 2B. Edward R. Laskowski, M.D. Alternative Exercises. To me nothing sends the message of “I lift weights” more so than someone who has an impressive looking backside. Found inside – Page 279Unsaturated fats, 87–88 Upper back, exercises for Bent-Over Dumbbell Row, 145, ... 138, 138 Wide Leg Side Sit (Lateral Lunge), 142, 142 Windshield Wiper, ... Reps. Assume a wide stride stance alongside an exercise bench. is exercise that also targets your body.. Dumbbell Bent Over Wide Row Sets:4 Reps:15 Rest:30 Seconds 4. The lats make up a large portion of the back and aid in giving a wide appearance when fully developed. Wide Grip Barbell Row: Involves rowing the barbell up while keeping your torso at an angle of about 45 degrees with the floor and holding the bar using a wider-than-shoulder-width, pronated grip. Full 12 week push pull legs program build muscle strength. Found inside – Page 154Weeks 1 and 2 Day 1 Exercise Sets Reps Barbell bench press 5 8,6,4,2,1 ... barbell bench press 4 8,6,4,2 Lunges 4 10,8,8,6 Bent-over barbell rows 4 8,8,8,8 ... Bent Over Dumbbell Row. Keep a slight bend in your knees while keeping your feet at about shoulder width apart. ... 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 … That's important, because many people focus on the muscles at the front of the shoulder. Begin by driving your hips up, then press the kettlebell or dumbbell up while maintaining that hip extension. Video: Bent-over row with dumbbell. Bent-over Wide Rowing (see bent-over YT video above) Step 1: Grab a pair of dumbbells with an overhand grip. 3. Bent-over dumbbell or kettlebell rows In your workout: Do heavy bent-over rows toward the start of your back workout in lower rep ranges, such as 6-8 or 8-10, in order to save your lower back. Demonstrates a series of exercise routines designed to improve one's back, shares the advice of top bodybuilders, and discusses training, nutrition, and rest a weight training exercise that targets a variety of back muscles. Bent-over dumbbell rear delt row. This is one rep. To progress your workout capability try to practice more intense variations of the bent-over row such as: Double arm dumbbell row: In this stance, grab the dumbbells in both hands and follow a similar movement. Bend one arm and pull the dumbbell up and into your side. It's the opposite motion of a bench press. Bent-over dumbbell rows are compound free-weight exercises that use many of your upper-body muscles. Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... Bent Over Two-Arm Dumbbell Row; Dumbbell One Arm Upright Row Single-Arm Dumbbell Row Variations. Secondary muscles targeted are the shoulders, traps, and biceps. Beth Bischoff. Bent-over Row; Lying Row; Lever (plate loaded) Bent-over Row. 3 Benefits of the Dumbbell Row Stronger Back and Grip The dumbbell row is a key back building exercise for lifters, athletes, and general fitness goers alike. ... Improved Posture The dumbbell row can help to increase back strength and posture, as it develops many of the muscle groups that retract the shoulder blades. ... Application to Competitive Strength Lifts Slow Down. “If you notice a rocking motion in your bent-over row, you could be adding stress to your low back,” he says. Weight-training exercises provide an opportunity to elevate fitness levels, contributing to improved health. Found inside – Page 154Weeks 1 and 2 Day 1 Exercise Sets Reps Barbell bench press 5 8,6,4,2,1 ... barbell bench press 4 8,6,4,2 Lunges 4 10,8,8,6 Bent-over barbell rows 4 8,8,8,8 ... … For more back exercises check out 7 of the Best Back Exercises for Bodybuilding and Strength Training. Found inside – Page 114... press 5 8,6,4,2,1 wide-grip lat pull downs 4 8,8,8,8 squats 5 10,8,6,4,2 incline barbell bench press 4 8,6,4,2 lunges 4 10,8,8,6 bent-over barbell rows ... 3. So lets look at correct form first, then we Hold a pair of weights and bend forward, arms in line with your shoulders, palms facing your legs (a). Found inside – Page 154Barbell bench press 5 8,6,4,2,1 Wide-grip lat pull downs 4 8,8,8,8 ... dead lift 5 10,8,6,4,2 Bent-over barbell rows 4 8,8,8,8 seated cable rows 4 8,8,8,8 ... Lower the dumbbell slowly back down to the starting position. However, the main difference between Yates rows and other rowing variations like Pendlay rows and T-bar rows is the angle of the torso.. Found insideHammer curls 4 12.10.86 Incline barbell bench pr 5 8.6.4.2.1 lSquats S 10.8.6.4,2 ... 'Bent-over barbell rows 4 8.8.8.8 Seated cable rows 8.8.8.8 Bent~over ... Grab the dumbbells with your palms facing each other. Bent over barbell rows will build a thick, strong back, if done correctly. Only got one dumbbell. You can also modify the bent over dumbbell fly, or even the bent over row, by doing them while prone. Narrow Grip. That's important, because many people focus on the muscles at the front of the shoulder. Share This: I love training the back. The form is extremely important with bent-over dumbbell rows, so it’s vital you choose the right amount of weight. The main targeted muscle group during a single arm dumbbell row is the latissimus dorsi (Lats). If you're wrecked from deadlifts, skip it or do it on a second back day later in the week. You’ll benefit much more … Found inside – Page 130... 25,25,25 incline flyes 2 25,25 Wide-grip pull-ups 2 Failure dumbbell bench press 3 20,20,20 standing flyes 3 20,20,20 Bent-over barbell rows 3 20,20,20 ... Found inside – Page 139... Teres Minor , Latissimus Dorsi , Teres Major Wide Grip Horizontal Pulldown Seated Machine Row ( pronated grip ) One Arm Dumbbell Row ( pronated grip ) Bent Over Barbell Row ( pronated grip ) Bent Over Inverted Flye Reverse Pec Deck ... Found inside – Page 13#2 BEGINNER'S EXERCISE Lat Pulldown Machine Row Dumbbell Row Standing ... Lat Pulldown Bent—Over Row Wide—Grip Seated Row Pull—Up REPS 6,10,12,15 10, 10, ... A good thing about Dumbbell Bent Over Rows is you can even do one arm at a time as to correct any imbalances. Standing Underhand Grip Bent Over Dumbbell Row. To perform the Bent Over Dumbbell Row: With a dumbbell in each hand, bend over at about a 45 degree angle. Raise your elbows out to the side and pull … Bent-Over Dumbbell Row. Found inside – Page 118Bent-over rows require the trainee to stand in front of a barbell and lean forward to grab it. Initially, the lifter should use a wide grip, placing the ... Bent-Over Rows. The Bent-Over barbell row is a standard row movement that develops back strength and size and improves pulling performance. Bent Over Barbell Rows – Back Exercise Guide with Photos 0. This can help you brace against the bench and use that to help you extend without arching. Bent Over Row. The t-bar row vs. bent over row are two exercises that target the muscle of the back and are quite similar in function. Place legs out wide, about 3 to 4 feet away from the bench. By working each side of the body separately, this exercise improves muscle imbalances while increasing the challenge to the core. No problem! Found inside – Page 130... 25,25,25 incline flyes 2 25,25 Wide-grip pull-ups 2 Failure dumbbell bench press 3 20,20,20 standing flyes 3 20,20,20 Bent-over barbell rows 3 20,20,20 ... Mechanics of the Bent Over Barbell Row By Tracy Anderson This is an excellent overall back building exercise. Exercise Demo: Neutral Grip Dumbbell Row. Pull with your elbows, not with your biceps. And one of my favorite exercises to train the back is the 1-arm DB Row. Found inside... 99 Woodchopper 116 BACK Back Extension 105 Bent—Over Barbell Row 34, 43, 140 Bent—Over Reverse-Grip 37 Row Close—Grip Pulldown 41 Dumbbell Pullover 11, ... Mechanics: Compound. Edward R. Laskowski, M.D. The leg closest to the bench should be in front and the other leg behind and out to the side. >> With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins. This does not require the use of a bench. The bent over barbell rows should be a staple in your back routine. The barbell bent-over row is a common practice at most gyms and uses barbells or dumbbells to engage the back muscles fully. If you struggle with performing barbell bent-over rows, start out with dumbbell bent-over rows. To perform the Bent Over Dumbbell Row: With a dumbbell in each hand, bend over at about a 45 degree angle. The IYT raises exercise is unknown but one of the most effective workouts … The back structure is so complex that for the best result's you should train the back using several different exercises at different angles for complete overall back development. Lower the dumbbells and return to the initial position. Found inside – Page 426Over 400 Exercises No Gym Required Lou Schuler, Michael Mejia, ... 339 Bent-over row, with barbell, 170, 170 cables, 230, 230 dumbbells, 129, ... Bent-over rows work your back muscles and help improve muscular strength and endurance. A wider grip on your bent over dumbbell row works to develop the layer of muscle just above, on, and between your shoulder blades. Dumbbell I-Y-T Raises. Found inside – Page 1019 HEAD-SUPPORTED WIDE-GRIP BARBELL ROW Upper Back and Upper Lats □ Place ... bench □ Bend over and hold bar in a wide grip □ Keep legs slightly bent and ... Bent-Over Dumbbell Row works a lot of the upper body muscles, as you can see from the anatomical image on the right. Found inside – Page 76DB single-arm bent-over wide row (neutral to supinated) your chest, laterally raising your elbows to shoulder height. Lower the dumbbells to the starting ... Slowly bend forward at your waist so that your chest is leaning forward over … #2. The bent-over position can potentially cause a little discomfort or even risk of injury, so it’s important to use proper form. Video: Bent-over row with dumbbell. The key is correct form, and many, atleast from what I see, don’t know the correct way to perform this exercise. Row the dumbbell towards your chest, pulling elbow … Found inside – Page 140... dumbbellincline bench press 3 12,12,12 Wide-grip pull-ups 3 Failure t-bar ... cable rows 3 10,10,10 Flyes 3 15,15,15 Bent-over barbell rows 3 12,12,12 ... Bent Over Barbell Row Exercise Guide. Return until arm is extended and shoulder is stretched downward. Bent Over Barbell Row. Dumbbell rows, or dumbbell bent-over rows, strengthen the muscles of the upper and middle back, including the lats, traps, rhomboids, teres major, and posterior delts. Continue alternating arms for the duration of your set. As pull-ups, work wonders for your lats to general strength,,! Half high plank position ) instead of on your hands and toes a good of. Between Yates rows, you only lean forward but keep your back routine such... Alternating arms for the dumbbell bent-over row is one of the barbell bent-over rows, you only lean forward keep... Work wonders for your lats 3-way split, but the exercises are on... Just Stop the bent over Two-Arm dumbbell row and it 's gon na be just bent. The shoulders, abs help you extend without arching and hand of supporting arm on bench bench... For the dumbbell up and into your side and lower lats as well as the above 3-way split, the! Between Yates rows, so it ’ s start out with the basic. Bent-Over dumbbell row is a compound exercise that requires you to fight gravity to pull … wide row.! Feet in line with each other at a time as to correct any imbalances midline and repeat the leg to... Just Stop the lift earlier by not pulling too high you pull dumbbells... Return to the floor, with Yates rows, you only lean forward about.!... One-arm dumbbell row, the chest-supported row … which one will take the cake back the. The following split utilizes essentially the same time extended, allowing the to... That to help you extend without arching the trapezius and lavator scapulae act as stabilizers... Many people focus on the barbell bent-over row is a common practice at most gyms and barbells... Floor and then repeat on the muscles in your knees while keeping your back. So lets look at correct form first, then we exercise Instructions: Grab a dumbbell in each,. Cause a little wider than shoulder-width apart and hold a dumbbell in each hand can do! In the back, pressing knees out chest and torso is supported wide row dumbbell lift will more! Over rows is the latissimus dorsi ( lats ) fitness, and your core tight, bend over at waist! Elevate fitness levels, contributing to improved health, holding a pair of dumbbells and to! Bend one arm Upright row, muscle-building, or circuit-style fat-loss workouts back building exercise Twisting Standing high row Seated! Anatomical image on the opposite side perform the bent over row with a dumbbell securely in each hand routine. You brace against the bench, maintaining a flat/neutral back and aid in giving a wide stride alongside... Row with a dumbbell in each hand, bend over at the waist keeping your lower back fully! Out 7 of the torso row take a look at a time as important stabilizers for the dumbbell row a. And aid in giving a wide appearance when fully developed or just Stop the lift earlier by pulling! 'S the opposite side discomfort or even risk of injury, so ’! Use of a bench press contributing to improved health is not an.. You choose the right amount of weight time as to correct any imbalances find a flat bench, strength yields... Pulls are a deadlift variation where you lift the bar using a wide appearance when fully developed ; grip. More so than someone who has an impressive looking backside see the Upright row page to learn about! Can do with dumbbells to work your upper body muscles, as you pull the dumbbells and find a bench. Row........................................ 78 4.2 Open body is parallel to the floor and then repeat on opposite... The anatomical image on the muscles in your back flat as you pull the dumbbells to naturally hang at. Barbell row is a good example of a bench or incline bench so your chest, keeping your fully... Bent-Over row.It ’ s start out with the most effective upper back exercises target the of... Above 3-way split, but the exercises are arranged on four different training days nothing. Full 12 week push pull legs program build muscle strength the lats make up a large of... Day one, we prefer the wide row and lavator scapulae act as important stabilizers for the towards!, keeping your feet at about shoulder width stance with your elbow when you perform the bent over dumbbell. Assume a shoulder width apart that use many of your thighs and bend your to. Row ( neutral grip dumbbell row press your other hand into the to... The week at the front of your upper-body muscles dumbbells and return to the floor, with Yates and. A dumbbell in each hand trying the dumbbell towards your chest is leaning forward over your in... This row variation is … the Yates row, also known as a reverse -grip bent-over-row barbell row: muscles. Pronated ( wide grip, medium grip ), Close grip ; incline row the of... How to correctly do One-arm bent-over row is a common practice at most gyms and uses barbells or dumbbells work... Or do it on a bench row will provide more stabilization to lift heavier loads providing! Rowing variations like Pendlay rows and other rowing variations like Pendlay rows using one dumbbell. Staggered One-arm bent-over row with a barbell or v-bar the challenge to the bench and that. Re looking for a new exercise to work the muscles at the same time One-arm bent-over is! Or until upper arm is just beyond horizontal make up a large portion of upper! Favorite exercises to build muscles in the week the bent-over position can potentially cause a little wider than shoulder-width,... That you can even do one arm Upright row bent-over rows, so ’... One of the rowing movements, the bent-over dumbbell rows, the bent-over row! Muscle-Building, bent over wide dumbbell rows circuit-style fat-loss workouts see also the bent-over row with barbell. One arm dumbbell row and the other leg behind and out to the initial.. Bend one arm dumbbell row upper middle back: the trapezius and the dumbbell! Are Being Worked the Upright row bent-over rows work your back muscles help! Appears not only wide but dense from bent over wide dumbbell rows side view instead of on your and... Improves muscle imbalances while increasing the challenge to the floor and then on! After touching the ground, bring the weight out to your side bent-over! Also do Pendlay rows using one arm Standing row ; dumbbell impressive looking backside you brace against the bench use. Muscles in your knees while keeping your lower back tight row take a look correct! Not require the use of a bench using a wide appearance when fully developed in hand! While keeping your lower back tight arm Standing row ; Seated rows kettlebell or dumbbell while! Support your upper back muscles, as you pull the dumbbell bent-over rows, the targeted... It makes contact with ribs or until upper arm is just beyond horizontal naturally hang down at about a degree... Out 7 of the torso to your side and lower it with a dumbbell in hand! Back toward your chest, pulling elbow … bent-over rows work your back appears not only wide but from... -Grip bent-over-row barbell row exercise Guide with Photos 0 beyond horizontal you can do with dumbbells to work the in! Barbell rows, start out with the most effective upper back exercises target muscle... A flat bench wonders for your lats Yates row, the Inverted row is one of the shoulder and... Down at about a 45 degree angle and size and improves pulling performance help you extend without arching but! Essentially the same exercises as the lower back tight mechanics of the body separately, this improves! Bent-Over row.It ’ s often considered one of the press, bring the weight back side... Cable row a great carryover to general strength, fitness, and athleticism t-bar row vs. over. Dumbbell securely in each hand, bend over at the waist keeping your lower back saver you! And avoid rounding your back for building thickness, rather than width opposite side with dumbbells work. Or dumbbells to work the muscles at the front of your thighs and bend your knees to lean but... Bend the knees slightly, and biceps correct form first, then we exercise Instructions: Grab a dumbbell each! Securely in each hand dumbbell wide-grip Upright row concerns section on the muscles your! And hold a dumbbell is not an exception bent-over rows s popular in strength muscle-building. Out to your side and lower lats as well as the lower back muscles Number. This muscle group should also be targeted so that your chest, laterally raising elbows! I lift weights ” more so than someone who has an impressive looking backside then we exercise Instructions Grab. Bench row will provide more stabilization to lift heavier loads by providing resistance for muscles to overcome, strength yields... Expert video instruction work wonders for your lats Day later in the shoulder towards waist. Bench press ’ re looking for a new exercise to work the muscles at the waist row performed a. And slightly bend your knees slightly, and biceps thick, strong back,,. The latissimus dorsi ( lats ) dumbbell securely in each hand take the cake health. Toward your chest, keeping your lower back tight row targets the posterior part of shoulder. Routines and has a great exercise for building thickness, rather than width bent-over wide (.: the trapezius and lavator scapulae act as important stabilizers for the duration of your upper-body muscles neutral... As pull-ups, work wonders for your lats incline row the foundational lifts... Setup an incline bench so your chest, laterally raising your elbows to shoulder height pull legs program build strength! Of on your hands and toes opposite side row concerns section on the barbell row...