https://www.facebook.com/mrnutritionistt/videos/204610874696868 If you do not have a bench to use as support, simply place your outstretched hand on a sturdy surface. Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row that you can try! The dumbbell bent over is one of the best workouts for developing V-shape back. https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row This will allow your weak side to catch up. Step 3: Let the dumbbells hang in your arms and then pull them up to your chest. Sources. Abonnieren 8 Gefällt mir 0 Gefällt mir nicht 0. Grip a dumbbell in each hand. Ähnliche Videos. Dumbbell Bicep Curl. Bend from the waist, resting your chest on your legs. The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy. Take a pair of dumbbells and find a flat bench. One arm dumbbell bent-over-row: This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. Upgrade to “Beastmode” for: No more ads Step 4: Lower the dumbbells back down to starting position. Stand with your feet shoulder-width apart with a slight bend in your knees. Dumbbell Bent-Over Row Tips. Sit on the end of a bench with your feet flat on the floor. The bent-over dumbbell row is great for developing unilateral upper-body strength. The bent-over row is one of the most effective upper back exercises for stimulating muscle growth. Learn how to correctly do One-arm Bent-over Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Assume a shoulder width stance with your feet in line with each other, not a staggered stance. In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. As with all weightlifting, exercising caution is just as important as exercising your body to limit your chance of injury. 2. The bent-over dumbbell row is a great exercise—when done with proper form. This completes one repetition. Step 2: Pull the dumbbell in your right hand up to your chest and then lower back down. Although the standard bent-over row mainly targets your forearms and upper back, variations can be used to include your biceps and lats as well. This exercise can be made easier by using a lighter pair of dumbbells, or by just holding one dumbell in one arm and performing the exercise one side at a time. Dumbbell Hammer Curl. The dumbbell bent-over row (demonstrated here by NYC-based trainer Rachel Mariotti) is just one of many ways to reap the benefits, but it may just be one of the most accessible. If the bent-over two-arm dumbbell row is hard on your lower back, use the bent-over dumbbell row or the cable row. Unlock special features. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. How To Do A Bent Over Dumbbell Row . Also check out our Dumbbell Bicep Curl and Dumbbell Hammer Curl as a good way to build up your arm strength to prepare for this exercise. By The Editors of Women’s Health. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. Row Level 2: Bent-Over Dumbbell Row. Stand with feet hip-width apart, dumbbells at your sides. THE BENT OVER DUMBBELL ROW. Alternative Names: Reverse grip dumbbell row, reverse grip bent-over dumbbell row Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Upper back, shoulders, lats, biceps Mechanics: Compound Average Number of Sets: 3-4 with 10-12 reps each Variations: Video . Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. Bent-over row benefits and the muscles trained . Step 4: Alternate back and forth for the desired amount of repetitions. Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand. Bent-Over Dumbbell Row. 1) Setup an incline bench at around a 30-45 degree angle. The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. Dumbbell Bent-Over Row Benefits and Variations "The main muscle group targeted is your back, more specifically the latissimus dorsi and rhomboids," says Lisa Niren, head instructor for running app Studio. Bent-over dumbbell row video. 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. This exercise also helps to tone and sculpt the arms, increases upper body strength and improves stability and balance. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. Dumbbell Bent Over Row. We’ll use dumbbells to start, as the barbell itself may be too heavy. The Bent Over Dumbbell Row requires the use of Dumbbells. The dumbbell bent-over row. The right leg should be planted firmly on the ground. Find related exercises and variations along with expert tips The remainder of the exercise should be performed exactly the same as described above; Keep your back flat, your neck neutral and your focus on your lats and … Hinzufügen Teilen Melden SHOW_COMMENTS. It’s now time to do a proper bent-over row! How to do Alternating Bent-Over Row: Step 1: Take a dumbbell in each hand and bend over at the waist. As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side. Dumbbell Bent Over Row Exercise Information. 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. Lean forward at your hips, keeping your back straight, until your torso is at a 45° angle to the floor. You’ll benefit much more from slow and controlled movements. Bent-over two-arm dumbbell row video Alternative Names: Bent over dumbbell row, bent over two dumbbell row, bent over rows with dumbbells Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Upper back, shoulders, abs Mechanics: Compound Average Number of Sets: 3-4 with 8-10 reps each Variations: Bent over row with a barbell or v-bar Bent-Over Dumbbell Row (Kurzhantel-Rudern beidseitig) von YouTube eingebunden am 11.02.2019, 13:00 öffentlich 1.392 Aufrufe. The form is extremely important with bent-over dumbbell rows, so it’s vital you choose the right amount of weight. An excellent variation on the bent-over row is to sub out the barbell for a set of dumbbells. Sep 9, 2015 Beth Bischoff. Place the left leg, bent at the knee, on top of the bench, and place your left hand at the front of the bench. fricca. Complete a standing bent over row with dumbbells. How To Do The One-Arm Dumbbell Row. And the one-arm row also has a greater range of motion than the bent-over row, because you can row the weight higher than when using a barbell. How to make Dumbbell Bent Over Row easier. How to do Dumbbell Bent-Over Row: Step 1: Take a dumbbell in each hand. Instead of using a barbell, you can execute a bent over row with two dumbbells. Underhand Dumbbell Row Exercise Information. 2. 3) Press your other hand into the bench to support your upper body. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. Here’s how to perform one-arm dumbbells bent-over rows: One Arm Dumbbell Row. They performed five repetitions of each exercise with two minutes rest between the sets. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. 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. Grab the dumbbells with your palms facing each other. 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. Refer to the illustration and instructions above for how to perform this exercise correctly. Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor. Dumbbell Bent-Over Row. It is a simple movement to learn that has many benefits. This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. 1. 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