How to Do a Dumbbell Bent Over Row ?

 Contents

1. Benefits Dumbbell Bent Over Row 

2. Step-by-Step Instructions

3. Common Mistakes

4. Rounded Back or Shoulders

5. Safety and Precautions

The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. It works both areas well and has been known to improve overall strength and also build muscle.  토토사이트 However, an individual needs some experience with weight training before getting into the bent over dumbbell row exercise. The lifter's back should be kept straight throughout the exercise. The amount of weight used for the bent over dumbbell row should be moderate until you are confident you back is strong enough to handle increased weights. It can be used as part of an upper body strength workout.

Benefits Dumbbell Bent Over Row 

The two-arm bent over dumbbell row targets many muscles in the upper and middle back. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. The pectoralis major of the chest and the brachialis of the upper arm also get worked. Your shoulder rotators are employed. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Knowing how to properly position your back and brace your abs can protect you from strain

Step-by-Step Instructions

Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.

1. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.

2. Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than  the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

3. Lower the weights in a controlled manner while inhaling.

4. Remain bent over until all repetitions are complete.

Common Mistakes

Avoid these errors so you get the most from this exercise and prevent strain or injury.

Inexperience - The bent over dumbbell row is an intermediate exercise with a reputation for building back and shoulder muscle. It often is listed as being for beginners, but you need to ensure you have a strong lower back and previous experience in weight training before adding this particular exercise to your program.

Rounded Back or Shoulders

You must keep the back straight and not curved over and the shoulders square throughout the exercise.

Lifting Too Far - You should not raise the weights beyond the line of the shoulders.

Bending Over Too Far - Your body should be bent no more than 45 degrees. Bending over farther can strain the back, especially if you are lifting heavier weights.

Bent Wrist - Do bend the wrist excessively up, down, or to the side.

Leg Movement - Your legs and hips are still throughout this exercise after you set your stance and pick up the weights. Do not squat.

Too Heavy of Weight - Do not lift heavy weights with this particular exercise unless you are experienced and trust your strength, shoulder joints, and back.

Safety and Precautions

Avoid this exercise if you have back or shoulder problems. Shoulder impingement can be a problem with heavy weights or poor form. If pain or inflammation occurs, cease the exercise.