Enhancing Skills

Bent over row

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell bent over row is a compound exercise that targets multiple muscle groups in the back, shoulders, and arms. It is a great exercise for developing upper body strength and building a strong back.

Stretch to do prior to exercise:

  • Cat-Cow stretch
  • Standing hamstring stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or cycling
  • Arm circles and shoulder rotations
  • Bodyweight rows or band pull-aparts

How to select the proper weight: Start with a weight that allows you to perform the exercise with proper form and control. As you become more comfortable with the exercise, gradually increase the weight.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Hinge forward at the hips, keeping your back straight and your core engaged.
  3. With your palms facing your body, pull the dumbbells up towards your chest, leading with your elbows.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Lower the dumbbells back down to the starting position with control.

How to reduce the difficulty:

  • Perform the exercise with bodyweight or lighter weights.
  • Reduce the number of repetitions or sets.

How to increase difficulty:

  • Increase the weight being lifted.
  • Perform the exercise with one arm at a time.
  • Increase the number of repetitions or sets.

Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Back

Muscle Group(s):

Biceps, Lower back, Middle back, Triceps, Upper back

Muscles used:

Primary:

Latissimus Dorsi

Secondary:

Rhomboids, Biceps Brachii

Tertiary:

Trapezius

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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