Eagle
Fitness
Bent Over Row (Dumbbell)
The bent over row with dumbbells (both arms) is a key exercise for strengthening the upper back, lats, and biceps. This movement promotes muscle growth and improves posture by targeting the back muscles effectively. It also engages the core for stability, making it a comprehensive addition to any upper body workout routine.
Primary Muscle Group
Type of Weight
Back
Dumbbell
1. Setup: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Grip: Bend at the hips and knees, keeping your back straight and lowering your torso until it’s nearly parallel to the floor. Let the dumbbells hang straight down with palms facing each other.
3. Starting Position: Engage your core and keep your back flat, with a slight bend in your knees.
4. Execution: Pull the dumbbells towards your lower ribcage, squeezing your shoulder blades together at the top of the movement. Keep your elbows close to your body.
5. Return: Slowly lower the dumbbells back to the starting position with your arms fully extended. Repeat for the desired number of reps.
Diagram of the muscles activated:
