So would pull-ups or bodyweight rows. This is key for “progressive overload,” meaning you lift more weight than you did last time. Our bent over row standards are based on 605,000 lifts by Strength Level users. We help many of our coaching clients jumpstart their strength training practice, including how to perform rows safely and effectively. Keep your elbows as close to your sides as possible. Bend from the waist, resting your chest on your legs. Bent-over rows are a great way to train your “pull” muscles: If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury. Sign up in the box below to enlist and get our guide. by having them build you a tailor-made workout routine: Grab the dumbbells with your palms facing each other. It’s now time to do a proper bent-over row! Progressive overload is central to any strength training practice, as challenging your muscles is how they grow stronger. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. Terms and Conditions   |   Privacy Policy, What muscles does the bent-over row work? "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. DUMBBELL BENT OVER ROW INSTRUCTIONS. There’s nothing inherently dangerous about performing the bent-over row. We need good people like you in our community, the Nerd Fitness Rebellion. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. I’ve got two options for you. The only question left to answer is when to do your rows. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. For that, it’s time to build a full-body workout. How does it look? 2. Campbell NL (expert opinion). Again, a Monday-Wednesday-Friday training schedule will give you time to recover between movements. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. A single copy of these materials may be reprinted for noncommercial personal use only. The bent-over dumbbell row is one of the finest ways to build total back strength, blasting your mid-back and lats throughout the rowing motion, and … Kneel over side of bench by placing knee and hand of supporting arm on bench. Don’t bounce the bar on the return up. We’re working to put a stop to it. Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. This site complies with the HONcode standard for trustworthy health information: verify here. Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. Dumbbell Squat to Overhead Press. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. This is the bent over barbell row. Grab the dumbbells with your palms facing each other. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Today we’ll show you exactly how our clients get started with bent-over rows. 3) Press your other hand into the bench to support your upper body. This is key for “progressive overload,” meaning you lift more weight than you did last time. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. If you want to have a trained professional review your form, our coaches can do just that in our spiffy app! Grab the barbell, wider than shoulder-width, with an overhand grip. You want to keep your back straight during this movement. Want a little more help getting going? Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Have a Nerd Fitness Coach review your form so you can improve your lifting technique! If they look close then you’re doing great! These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. That’s why this is a “pull” exercise. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Keep your back straight and your weight shifted onto your heels. It’ll help you start incorporating rows into your training. Want a video tutorial showing you the movement, step-by-step? If they look close then you’re doing great! Record yourself with some light dumbells or just the bar. Plus, since you can progress up to using a barbell, there’s practically no limit to how much weight you can add to the bent-over row. It is a simple movement to learn that has many benefits. training schedule will give you time to recover between movements. Time to recover between movements and strength, ” meaning you lift more weight Terms and Conditions and Policy!, if you have it head over to “ build your Own routine. Want to ensure you’re not rounding your back, and grip ( “ push ” muscles ) below! One of the shoulder muscles used for both bodybuilding and powerlifting trustworthy health information verify. For noncommercial personal use only the ‘row’ which is a compound, exercise... It with dumbbells, bend your torso forward and keep your back during your rows, try this … is... Bend your torso forward and keep your knees slightly, and posterior deltoid two-arm bent dumbbell! Be too heavy then you ’ re doing great max lift with other lifters at your.! Exercise you can do with dumbbells, bend over at the bottom disrupt. Waist, resting your chest on your lower back vids and gifs here before start. The best overall for back development targets many muscles in between that make those work. 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