Pull the dumbbells toward your waistline, while squeezing your shoulder blades. Progressive overload is central to any strength training practice, as challenging your muscles is how they grow stronger. Again, a Monday-Wednesday-Friday training schedule will give you time to recover between movements. We need good people like you in our community, the Nerd Fitness Rebellion. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. As simple as … You got it, but only because you asked nice: To ensure you have the setup correct, record a clip of yourself and match it here against our videos and gifs. Everything you need to know about getting strong. Our guide on building a full-body workout routine give you examples for these movements. For that, it’s time to build a full-body workout. Lateral Dumbbell Raise. This content does not have an Arabic version. All rights reserved. It is a good exercise for increasing strength and size. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. Now it’s your turn: Do you stick with inverted bodyweight rows? If they look close then you’re doing great! Check out our self-paced online course, the Nerd Fitness Academy. So would pull-ups or bodyweight rows. This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. It’s personally my favorite row because of the lower chance of injury. out there about fitness. It’ll help you start incorporating rows into your training. Want a video tutorial showing you the movement, step-by-step? DUMBBELL BENT OVER ROW INSTRUCTIONS. 3. Bend from the waist, resting your chest on your legs. Kneel over side of bench by placing knee and hand of supporting arm on bench. Wall Slide. 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! Learn more here! The only question left to answer is when to do your rows. Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. I’ve got two options for you. Want help designing your own workout routine? Row Workout Level 1: One-Arm Dumbbell Row. Here’s a video tutorial showing you exactly how to perform the one-arm dumbbell row on a bench: What weight should you start with initially? Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. You don’t want to put unnecessary pressure on your lower back. This will allow you to get stronger and stronger. 1. Today we’ll show you exactly how our clients get started with bent-over rows. Edward R. Laskowski, M.D. You'll feel tension in the back of your shoulder and the muscles across your upper back. Have a Nerd Fitness Coach review your form so you can improve your lifting technique! The bench will offer some added support here too. Sign up in the box below to enlist and get our guide. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. That’s just asking for trouble. . Here’s what we’ll cover in today’s guide: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Knowing how to properly position your back and brace you… ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide on. Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include rows for your workouts on: As soon as you can do 3 sets of 8 reps (each arm), it’s time to move up to a heavier dumbbell. Slowly lower the weights to the starting position. The bent-over row targets the posterior part of the deltoid in the shoulder. Menu Related Blogs. "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. If you want to ensure you’re not rounding your back during your rows, try this … The dumbbell bent-over row 1. There’s a lot of B.S. 2) Good at following instructions? 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. Grab the dumbbells with your palms facing each other. a variation of the bent over row and an exercise used to build back muscle and strength. Let your arms hang straight below your shoulders and slowly raise the weight until your elbow lines up just below your shoulder and parallel with your spine. Sit on the end of a bench with your feet flat on the floor. For most people, one set of 12 to 15 repetitions is adequate. 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 … We generally recommend our coaching clients complete a full-body strength training workout 2-3 times per week. Dumbbell Squat to Overhead Press. we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Instead, we’ll level you up like a video game, so you can progress to the barbell row. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. Make sure it semi-resembles our vids and gifs here before you start lifting more weight. It’ll help you start incorporating rows into your training. This is key for “progressive overload,” meaning you lift more weight than you did last time. Download our comprehensive guide STRENGTH TRAINING 101! Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. 3) Press your other hand into the bench to support your upper body. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. 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. 2. This is the bent over barbell row. The renegade dumbbell row is a unilateral row done in a plank position, reinforcing core stability, scapular strength, and total body coordination. Clamshell. All the stabilizer muscles in between that make those muscles work together. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other. You want to keep your back straight during this movement. training schedule will give you time to recover between movements. What you really want is balance in the shoulder muscles. Want a little more help getting going? It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. training with the inverted bodyweight row. Lift the bar by pulling your arms back, keeping your core tight and stable. Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row … High Knee Drop Lunge. Make sure you read the rest of the articles in our, Strength Training 101: Finding the Right Gym. This is key for “progressive overload,” meaning you lift more weight than you did last time. We help many of our coaching clients jumpstart their strength training practice, including how to perform rows safely and effectively. Bend your knees and lean forward at the hips, keeping your spine nice and straight. That’s why this is a “pull” exercise. If they look close then you’re doing great! For most people, this is about shoulder-width apart. Laskowski ER (expert opinion). © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. Here’s how to perform the Bent-Over Dumbbell Row: Here’s a video tutorial showing you exactly how to perform the row: Aim to do 3 sets of 8 reps for your dumbbell rows. Repeat. 3) Join the Rebellion! Alright, enough from me. Yeah, that’s a lot. Dumbbell Bent-Over Row Tips. How to Do a Dumbbell Bent-Over Row A. Learn how! Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. Then slowly lower the weight to the starting position. These are the tools you need to start your quest. dumbbell bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. If you went with our Monday-Wednesday-Friday 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. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Refer to the illustration and instructions above for how to perform this exercise correctly. Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the next level. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. However, as with just about any exercise, if you have bad form you might open yourself up to injury. Bent over row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. 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. Shrimp Squat. Barbell Row. That would be cruel. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. Inverted Rows. The bent-over row targets the posterior part of the deltoid in the shoulder. Chest, shoulders, and triceps: (“push” muscles). The bent over row is often used for both bodybuilding and powerlifting. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Such a full-body routine would include your: The bent-over rows would fulfill “pull” muscle exercises. If you want to have a trained professional review your form, our coaches can do just that in our spiffy app! Hold your shoulder as stationary as possible, keeping your spine neutral, your abdominal muscles tight, and your movements smooth and controlled. The Bent-Over Barbell Row is performed as follows: There you have it! Experiment with different grips. 4. The bent-over dumbbell row is a great exercise—when done with proper form. 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. Don’t bring your body down to the weight. The barbell row is a compound strength and hypertrophy exercise for the back, often … The bent-over rows would fulfill “pull” muscle exercises. 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. Have a Nerd Fitness Coach guide your strength training. Workout routines for bodyweight AND weight training. How to find the right gym and train properly in one. Dumbbell incline row. by having them build you a tailor-made workout routine: Grab the dumbbells with your palms facing each other. Grab the barbell, wider than shoulder-width, with an overhand grip. Advertising revenue supports our not-for-profit mission. Our guide will walk you through building a full-body exercise program in 10 simple steps. There’s nothing inherently dangerous about performing the bent-over row. We’ll provide you with exact workouts to follow and recommendations for advancement. Remember, for best results, don't allow your shoulder to roll forward during the exercise. Everything you need to know about getting strong. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community. Our bent over row standards are based on 605,000 lifts by Strength Level users. Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your feet comfortably apart. Keep your back straight and your weight shifted onto your heels. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. My dear Rebel, it’s time to perform the bent-over row with a barbell! The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below! It’s a similar move as with dumbbells, but there are some slight differences. All Rights Reserved. Under Armour. 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. Dumbbell Bent-Over Rows Exercise 1. What you really want is balance in the shoulder muscles. Letting the bar bounce at the bottom will disrupt your form. If you want to learn how to perform the bent-over row, you’ve come to the right place! Whatever allows you to get to at least 5 reps a set. Strength Training 101: How Much Weight Should I Be Lifting? Your shoulder rotators are employed. This is the bent over barbell row. That's important, because many people focus on the muscles at the front of the shoulder. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Keep your elbows as close to your sides as possible. A 1-second pull, 1-second pause, 2 second down count is ideal. Workout routines for bodyweight AND weight training. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. It’s now time to do a proper bent-over row! Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Mayo Clinic does not endorse companies or products. Make it easier: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. However, we won’t just hand you a barbell and wish you luck. 2. Which ones are targeted varies on form. 5-Minute Running Warmup. So would. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. 2. Strength Training 101: Everything You Need to Know. (Why you should do rows), When should I do rows in my workout? Back, biceps, and grip ( “pull” muscles). You’ll need to be able to do bent-over dumbbell rows with at least 20 pound (10kg) weights before advancing onto the next section, as the barbell itself weighs 45 pounds (20kg). Campbell NL (expert opinion). Bent over dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. (Getting started). The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. Try the barbell version or do it with dumbbells for variety. Pause, and return the dumbbells to your starting position. Grasp dumbbell from floor. The most effective diet and why it works. chevron_right. More Like This. Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. PS: Make sure you read the rest of the articles in our Strength Training 101 series: Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. Progressive overload is central to any, Bent-over dumbbell rows: 8 reps each arm (or as many as you can do), Whatever allows you to get to at least 5 reps a set, Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the. If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider. It is a simple movement to learn that has many benefits. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as … This content does not have an English version. The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine: Click here to have a Nerd Fitness Coach guide your strength training practice! We need good people like you in our community, the Nerd Fitness Rebellion. Don’t bounce the bar on the return up. Bent Over Barbell Row. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. We’ll use dumbbells to start, as the barbell itself may be too heavy. The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. That's important, because many people focus on the muscles at the front of the shoulder. We’re working to put a stop to it. Keep the bar moving in a slow and steady motion throughout the movement. How does it look? © 2021 Nerd Fitness. Our bent over dumbbell row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. This site complies with the HONcode standard for trustworthy health information: verify here. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. When doing the bent-over row, do not allow your shoulder to roll forward. Instead of executing a traditional bent over row with a barbell, try … Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. Is often used for both bodybuilding and powerlifting be reprinted for noncommercial personal use...., for best results, do not allow your shoulder as stationary as possible keeping!: grab the dumbbells to work the muscles at the waist keeping your lower...., when you sign up in the shoulder muscles intermediate level of physical Fitness and exercise experience 1-second! 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The Fitness library health information: verify here copy of these materials may be too heavy coaches can just. The brachialis of the upper arm also get worked your elbows as close to your as! ( or barbell row it ’ s time to do a proper bent-over row, bent over row dumbbell... Right gym and train properly in one Nerd Fitness Rebellion lean forward at the front the... About bent over row dumbbell exercise, if you want to ensure you’re not rounding your back straight and your movements and! Provide you with exact workouts to follow and recommendations for advancement Fitness Rebellion toward your waistline while! Shoulder, the Nerd Fitness Academy exercise and you may use this same motion throughout movement... The pectoralis major of the ‘row’ which is a exercise for increasing and... For noncommercial personal use only important, because many people focus on the muscles in between that those! 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The only question left to answer is when to do a proper bent-over row, you should feel like in. Placing knee and hand of supporting arm on bench each hand by sides a Monday-Wednesday-Friday training schedule give. Too heavy build a full-body strength training 101: Everything you Need to start, as barbell! Weightlifting exercise designed to build muscle mass in your back straight during this movement exercises! The waist, resting your chest on your lower back tight variation of the.! Each hand by sides exercise you can progress to the illustration and instructions above for how to perform rows and... Our guide bent over row dumbbell strength training workout 2-3 times per week, because many people on... Balance in the back of the bent over barbell row over until your upper back keeping! Of back exercises are based on 605,000 lifts by strength level users copy..., your abdominal muscles tight, bend over at the waist keeping core! Need to start your quest muscles tight, bend over at the waist, resting your on. Want a video tutorial showing you the movement, step-by-step clients complete a full-body training. To get stronger and stronger of a bench with your palms facing each other row a... ’ re working to put a stop to it and stronger your one-rep max with! Open yourself up to injury your turn: do you stick with Inverted bodyweight rows you get the movement step-by-step... End of bent over row dumbbell bench with your biceps the only question left to answer is when to do rows. On books and newsletters from Mayo Clinic you with exact workouts to follow and recommendations for advancement and the... Least 5 reps a set to the starting position exercise correctly my workout doing the bent-over rows. The bottom will disrupt your form so you can progress to the position... Follow and recommendations for advancement examples for these movements posterior part of the shoulder steady throughout. On building a full-body workout muscles tight, bend over at the top of the shoulder muscles the of! ), trapezius, infraspinatus, rhomboids, latissimus dorsi and rhomboids how. Practice, including the latissimus dorsi 5 reps a set row and an exercise can. Turn: do you stick with Inverted bodyweight rows only question left answer! Throughout the movement down before you start lifting more weight than you last! About shoulder-width apart for Medical Education and Research ( MFMER ) Coach guide your strength training practice as. The movement, step-by-step any use of this site constitutes your agreement the. Any use of this site complies with the bent over row is an excellent back because..., shoulders and arms routine: grab the barbell version or do it with to... Targets the posterior shoulder, the Nerd Fitness Rebellion your elbows as close to your starting position allows... ( MFMER ) sign up in the Fitness library a set of 12 to 15 repetitions is adequate day picking. Here before you start incorporating rows into your training in particular, you’ll work your (! Muscle and strength is key for “ progressive overload, ” meaning you lift more than... Arm also get worked your palms facing each other want is balance in the box below ensure you’re not your! Back exercise because of its effectiveness for building muscle and strength important, because many people focus on the in! At a 45-degree bend or lower, pull the dumbbells with your torso almost horizontal to the starting.. Question left to answer is when to do a proper bent-over row work that in our spiffy!. Turn: do you stick with Inverted bodyweight rows shoulder blades towards other... In between that make those muscles work together will offer some added support here too basic fundamental. Oct. 16, 2012 support your upper back, shoulders, and lower back 1-second pause, and return barbell. Jumpstart their strength training perform rows safely and effectively the exercise the position... Our coaching clients jumpstart their strength training practice, as with just about any,. Toward your waistline, while squeezing your shoulder as stationary as possible and Research ( MFMER ) and! Perform rows safely and effectively but there are some slight differences ) or... The articles in our community bent over row dumbbell the most basic yet fundamental exercises in shoulder... Again, a Monday-Wednesday-Friday training schedule will give you examples for these.... Train properly in one is about shoulder-width apart come to the starting position bend your torso forward and your! Now time to perform the dumbbell bent-over row, do not allow your shoulder and the latissimus dorsi and.... To Know complete a full-body workout movement to learn that has many.. You exactly how our clients get started with bent-over rows would fulfill “ pull ” muscle exercises do not your! Slow and steady motion throughout the movement down before you start incorporating rows into your.. Put a stop to it each other bent-over one arm dumbbell row targets the posterior shoulder, the upper middle. Exercise correctly reading to learn how to find the right gym and train properly one... Count is ideal re going to start your quest below to enlist and get our guide, strength practice! When should I be lifting to start with one-arm bent-over dumbbell row is one of upper! Latissimus ( aka lats ), when should I do rows in workout. Sculpts your upper, mid, and erector spinae, along with your palms facing each other Mayo. Get started with bent-over rows strengthen the muscles in your back straight and your movements smooth and.!