Dumbbell Bent Over Row - Your Exercise For a Strong Wide Back

Dumbbell Bent Over Row – Your Exercise For a Strong Wide Back

Dumbbell Bent Over Rows are extraordinary at building strength and activating your back and shoulders. Do you desire excellent technique and stronger deltoids and back muscles? Simply utilize this article in order to begin your journey immediately.

Dumbbell Bent Over Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Bent Over Row Procedure

  • Get started by grabbing your dumbbells with your arms hanging at your side.
  • Bend forward at your hips while sticking your butt back for balance, keep your spine alignment straight.
  • Now, while keeping your core stiff, pull the dumbbells up by squeezing your back muscles.
  • After you have reached your full range of motion, lower the dumbbells back down.
  • Continue to do your rows again until you have achieve your needed number of reps to establish fatigue.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


Should you desire to experience the ideal gains, you will need to stick to these simple and easy tips. Also, whenever you wish to thwart the probability of an injury, you must follow these tips.

  • Make certain you do a effective warm up when you are preparing to lift.
  • Breathe In When You Lengthen Your Muscle Tissues And Exhale While You Contract Your Muscular Tissues.
  • Push Yourself To Near Failure So That You Can Improve The Breakdown Of Your Muscular Tissues. Make sure you have setup correct safety precautions if you are going to lift to close to failure.
  • At All Times Incorporate Maximum Range Of Flexion. By using total range of motion you can ensure that you build the entire muscle and that you maintain your flexibility.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should keep from making these fairly typical mistakes to maintain effective technique and muscle growth. As well, when you keep away from these issues you will lessen the likelihood of getting an injury.

  • Avoid The Urge To Attempt To Use To Much Weight. You’re likely to give up your form and may end in a physical injury if you make an effort to lift more than you should.
  • Don’t Relax Your Stomach. Keeping your abs flexed to protect your spine by maintaining your internal pressure.
  • Avoid The Urge To implement poor technique. Improper technique is certainly a fast path to surely have a personal injury.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Bent Over Row Recap

You immediately have the capability to train with dumbbell bent over row properly. Right now your following phase is to utilize dumbbell bent over row as apiece of a periodic fitness system to train your Deltoid.

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