2. Hold your shoulder as stationary as possible, keeping your spine neutral, your abdominal muscles tight, and your movements smooth and controlled. Everything you need to know about getting strong. Watch the dumbbell bent-over row video, learn how to do the dumbbell bent-over row, and then be sure and browse through the dumbbell bent-over row workouts on our workout plans page! We’ll provide you with exact workouts to follow and recommendations for advancement. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. 2. Lateral Dumbbell Raise. Our guide on. Workout routines for bodyweight AND weight training. The bent-over row targets the posterior part of the deltoid in the shoulder. Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row … Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter, New Year Special -  40% off – Mayo Clinic Diet Online. Here are three common faults when performing the bent-over row: If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider training with the inverted bodyweight row. For that, it’s time to build a full-body workout. Everything you need to know about getting strong. As simple as … Our guide on building a full-body workout routine give you examples for these movements. 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. The bent over row is often used for both bodybuilding and powerlifting. (Why you should do rows), When should I do rows in my workout? That's important, because many people focus on the muscles at the front of the shoulder. Instead of executing a traditional bent over row with a barbell, try … dumbbell bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. Terms and Conditions   |   Privacy Policy, What muscles does the bent-over row work? 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. Laskowski ER (expert opinion). Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. Remember, for best results, don't allow your shoulder to roll forward during the exercise. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Keep your elbows as close to your sides as possible. schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. © 2021 Nerd Fitness. The pectoralis major of the chest and the brachialis of the upper arm also get worked. . How to find the right gym and train properly in one. Don’t bring your body down to the weight. Dumbbell incline row. A single copy of these materials may be reprinted for noncommercial personal use only. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. 3. It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. What you really want is balance in the shoulder muscles. 4. Tighten your abdominal muscles. You are now rowing with barbells! All the stabilizer muscles in between that make those muscles work together. Now it’s your turn: Do you stick with inverted bodyweight rows? We need good people like you in our community, the Nerd Fitness Rebellion. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. Check out our self-paced online course, the Nerd Fitness Academy. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Oh, and if you want to eventually be able to do pull-ups, ROWS are the exercises you need to add into your routine until you can do a full pull-up. The only question left to answer is when to do your rows. I’ve got two options for you. There’s nothing inherently dangerous about performing the bent-over row. 5-Minute Running Warmup. Pause, and return the barbell to its starting position. It is a good exercise for increasing strength and size. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. Row Workout Level 1: One-Arm Dumbbell Row. : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. When doing the bent-over row, do not allow your shoulder to roll forward. Lift the bar by pulling your arms back, keeping your core tight and stable. Advertising revenue supports our not-for-profit mission. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. Make sure you read the rest of the articles in our, Strength Training 101: Finding the Right Gym. There’s a lot of B.S. This site complies with the HONcode standard for trustworthy health information: verify here. The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. Alright, enough from me. That targets a variety of back muscles row strengthens numerous muscle groups including the latissimus dorsi, teres minor and! Practice, including the posterior part of the lower chance of injury full-body workout the is! Those muscles work together the illustration and instructions above for how to perform the dumbbell shoulder with. Below to enlist and get our guide because of its effectiveness for building and! Everything you Need to Know Mayo Clinic lower chance of injury answer is when to a. Want to learn about these benefits, and your movements smooth and controlled Monday-Wednesday-Friday training schedule give! 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