The bent over row is considered one of the best muscle builders for the back and shoulders. However, you need experience with weight training before getting into this exercise seriously. The back should be kept straight and the weight moderate until you are confident the back is strong.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise. Print a formatted copy of this exercise. See more dumbbell exercises.
1. How to Do The Dumbbell Bent Over Row - The Starting Position
(c) Paul Rogers
- Stand with legs at a comfortable distance apart at about shoulder width with a dumbbell in each hand, palms facing the body.
- Bend over keeping the back straight as you would for a deadlift or squat. About 45 degrees is about right.
- Dumbbells should be kept at about shoulder width apart.
2. How to Do the Dumbbell Bent Over Row - The Exercise Description
(c) Paul Rogers
- Brace the abdominals, keep the back straight and lift the weights straight up then down again in a controlled manner.
- The arms should go no higher than parallel with the shoulders. Slightly less is OK. Breathe in to start. Breathe out on effort.
- Try to keep the wrists from excessive movement down or to the side.
- Don't squat down and up after the initial pose. No movement of the legs occurs.
- Keep bent over until all repetitions are complete.
3. How to Do the Dumbbell Bent Over Row - Points to Note
- This is an advanced exercise with a reputation for building back and shoulder muscle. However, you need to ensure you have a strong lower back and previous experience in weight training before adding this to your program.
- You must keep the back straight and not curved over and the shoulders square.
- You should not raise the weights beyond the line of the shoulders nor bend the wrist excessively up, down or to the side.
- You should keep the dumbbells at shoulder width apart in the lift.
- Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints and back.
- Shoulder impingement can be a problem with heavy weights and, or, poor form. If pain or inflammation occurs, cease the exercise.
