Are you tired of doing the same old exercises and not seeing any results? Do you struggle with finding an exercise that targets all the right muscle groups? Look no further than the women’s bent over rotating dumbbell row. Many women struggle with targeting their back muscles effectively, but the solution to this problem is simple: adding the bent over rotating dumbbell row to your workout routine. With proper form and technique, this exercise can help you achieve a stronger and more defined back. In this post, we will provide step-by-step instructions on how to perform this exercise correctly, so you can take your fitness to the next level.
Bent Over Rotating Dumbbell Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Dumbbells
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Bent Over Rotating Dumbbell Row Instructions
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Bend your hips and knees slightly, keeping your back flat and chest up.
- Pull the dumbbells up to your sides, rotating your wrists outward as you do so.
- Lower the dumbbells back down in a slow and controlled manner.
- Repeat for desired number of reps.
Video Tutorial
Bent Over Rotating Dumbbell Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Latissimus Dorsi
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of Bent Over Rotating Dumbbell Row
The Bent Over Rotating Dumbbell Row is an excellent exercise for strengthening the Posterior Deltoid muscle. This exercise targets the shoulder muscles and helps to build a stronger and more balanced shoulder girdle. When performing this exercise, the user should ensure that they are keeping their back straight and their head up while they row. This exercise is great for developing the strength and stability of the Posterior Deltoid muscle, which can help improve posture and prevent injury. Additionally, this exercise will help strengthen and tone the upper back muscles, which can help improve overall posture.
Tips for Performing Bent Over Rotating Dumbbell Row
Bent over rotating dumbbell rows are a great way to target the muscles in your back and core. When done properly, this exercise can help you build strength, improve your posture, and tone your muscles. To get the most out of this exercise and see the best results, follow the tips listed below.
- Have A Partner For Motivation and Support. You may think that you are self motivating and you may be, but we can all use a little support and will do much better with some external motivation. You can only get so far by yourself, a partner will support you to move past where you alone will get. Just remember to also be the good partner who pushes and motivates and your partner will return the favor.
- Ensure Your Muscles are Are Warmed Up. Do a quality warm up when you are preparing to lift, to get the blood flowing to your muscles and to prepare them for exercising. The best kind of warmups are dynamic stretches that ensure that your muscles are warm and that your joints are well lubricated and ready to work.
- Cut Down On Muscle Soreness With a Little Cardio. Doing a few minutes of cardio exercise directed after you fatigue your muscles will not only be a gppd finish to your workout session, but the cardio will also help you to reduce your soreness. Doing the cardio exercise after weight training will remove much of the lactic acid built up in your muscles durring the resistance training.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to keep in mind that, although the bent over rotating dumbbell row is an excellent exercise for building strength and muscular definition, there are certain mistakes that should be avoided. The following list outlines the common mistakes people make when performing this exercise, as well as the potential consequences of making those mistakes. Avoiding these mistakes will help you get the most out of your workout and ensure that you are targeting the right muscles in the correct way.
- Avoid The Urge To Skip Your Cooldown. We all get in a hurry and sometimes we can’t help it and need to be somewhere, but you should schedule time to perform a proper cooldown. Firstly, you don’t want to be the stinky person who keeps sweeting long after their shower. More importantly you want to ensure that your muscle maintain flexibility, and break up some of the lactic acid you just produced in your muscles for faster recovery time.
- Avoid Lifting Alone. Having a workout partner can do wonders for your motivation and help you reach your goals faster. A partner is important as a spotter and can help ensure you keep proper form and push yourself. Having a workout partner is a symbiotic relationship that you both benefit from, so don’t be to shy to ask someone to join you, they could use the encouragement and accountability too.
- Don’t Cheat. There are many forms forms of cheating but in most cases cheating is using momentum rather than the your muscles to perform the exercise. Once in a while, a bit cheating on your final rep can be great to overload your muscle, but don’t do it for more than a couple of reps or you likely will be closer to an injury.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
Other exercises that can be used to supplement the Bent Over Rotating Dumbbell Row are:
Bent Over Dumbbell Row
The Bent Over Dumbbell Row is a great complementary or alternative exercise to the Bent Over Rotating Dumbbell Row. It works the same muscle groups, but with a slightly different emphasis. Whereas the Bent Over Rotating Dumbbell Row focuses on the upper back, the Bent Over Dumbbell Row primarily targets the lower back and lats. This exercise requires you to keep your torso bent over while pulling a dumbbell up to your chest. It is important to keep your elbows close to your sides and your shoulder blades retracted as you pull the dumbbell up. The Bent Over Dumbbell Row is a great exercise for strengthening the core and upper back muscles and is a great alternative to the Bent Over Rotating Dumbbell Row.
Seated Underhand Cable Row
The Seated Underhand Cable Row is a great complementary or alternative exercise to the Bent Over Rotating Dumbbell Row. It works the same muscles, but in a different way. It is performed seated on a bench with your feet on the floor, and you pull a cable towards your chest with your palms facing upward. This exercise is great for targeting the lats, rhomboids, and rear deltoids, which are all key muscles for back development. Additionally, it allows for more stability than the Bent Over Rotating Dumbbell Row, making it a great choice for those who may have trouble keeping their balance during the more dynamic exercise.
Inverted Row
The Inverted Row is a great complementary or alternative exercise to the Bent Over Rotating Dumbbell Row. This exercise works the same muscles as the Bent Over Rotating Dumbbell Row, but in a different way. The Inverted Row requires the user to pull their body up against gravity while keeping their core tight, instead of pushing the weight away from their body. This exercise also works the back and arm muscles, but can be done with just bodyweight, making it a great alternative for those who do not have access to dumbbells or other equipment. The Inverted Row allows users to work their back and arm muscles in a way that is both safe and effective.
Check Out These Top Dumbbell Exercises
Reverse Grip Bent Over Dumbbell Row
The Reverse Grip Bent Over Dumbbell Row is a great complementary or alternative exercise for the Bent Over Rotating Dumbbell Row. It is an excellent exercise for strengthening the lats, upper back, and posterior shoulder muscles. This exercise also helps to improve posture and stability. To perform this exercise, stand with feet shoulder-width apart and hold two dumbbells with an overhand grip. Then, bend your knees slightly and bend forward from the waist, keeping your back flat. Pull the dumbbells up towards the waist while keeping your elbows close to the body. Pause at the top of the movement and then slowly lower the weights back to the starting position. This exercise can be done in a seated position as well.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise is a great alternative or complementary exercise to the Bent Over Rotating Dumbbell Row. This exercise targets the deltoids, which are the muscles of the shoulders. It is performed by standing with your feet shoulder-width apart and holding a dumbbell in each hand with your palms facing each other. You then lift the weights out to the sides of your body until your arms are parallel to the floor. This exercise helps to strengthen and tone the shoulders while also improving posture. The Bent Over Rotating Dumbbell Row targets the middle back and helps to develop strength and stability. Both exercises help to build overall strength and stability while targeting different muscle groups, making them complementary exercises.
Bent Arm Dumbbell Pullover
The Bent Arm Dumbbell Pullover is a great complementary exercise to the Bent Over Rotating Dumbbell Row. It helps build strength in the chest, shoulders, and triceps while also helping to improve overall posture and flexibility. The exercise is performed by lying on a flat bench with your feet firmly on the ground. Grasp a dumbbell with both hands, keeping your arms straight and your palms facing up. Keeping your arms straight, pull the weight up over your chest and then lower it back down to the starting position. This exercise is an excellent alternative for people who may not be able to perform the Bent Over Rotating Dumbbell Row due to any underlying injuries or mobility issues.
Find More Back Exercises Here
Opposing Complementary Exercises
To ensure that your workout routine is well-rounded and effective, it is important to incorporate exercises that work opposing muscle groups. This helps to create balance in the body and prevent injury. The following exercises are designed to complement the exercise Bent Over Rotating Dumbbell Row by working the opposing muscle groups.
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys are a great exercise to pair with Bent Over Rotating Dumbbell Row. This exercise targets the chest muscles, while the Bent Over Rotating Dumbbell Row targets the back muscles. By working opposing muscle groups, you get the benefit of strengthening both areas. Resistance Band Low Chest Flys involve holding a resistance band with both hands and pulling the band apart while keeping your elbows slightly bent and your palms facing up. This exercise helps to strengthen and tone the chest muscles, while providing additional stability and balance to the shoulders. The Bent Over Rotating Dumbbell Row is an effective exercise for building strength in the back muscles. It involves bending forward at the hips, keeping the back straight and parallel to the ground, and then lifting a dumbbell up towards your chest, rotating the elbow outwards as you do so. Both exercises are important for overall body strength, stability, and balance.
Resistance Band High Chest Flys
Resistance Band High Chest Flys is a great exercise to complement Bent Over Rotating Dumbbell Row. This exercise works the opposing muscle group of the back muscles that are targeted with the Bent Over Rotating Dumbbell Row. Resistance Band High Chest Flys focuses on the chest muscles, which helps to create balance in the body while avoiding overuse of certain muscles. The band provides a constant resistance throughout the entire range of motion of the exercise, which helps to engage more of the muscle fibers and build more strength. This exercise can be done with lighter weights and higher repetitions, which makes it a great choice for those looking to increase their overall strength and endurance.
Resistance Band Flys
Resistance band flys are a great way to add a complementary exercise to bent over rotating dumbbell rows. Resistance band flys work the opposing muscle group, the chest, by challenging them to expand and contract against the tension of the band. By using the resistance band flys in conjunction with the bent over rotating dumbbell row, you can effectively target both the back and chest muscles for a complete workout. This combination of exercises is ideal for developing core strength and muscular balance.
Make Your Back Stronger with Bent Over Rotating Dumbbell Rows!
Strengthening your back muscles is essential for maintaining good posture and preventing injury. One effective exercise for strengthening your back is the bent over rotating dumbbell row. By using dumbbells and rotating your arms, you engage both your upper and lower back muscles, as well as the muscles in your arms and shoulders. Make sure to use proper form when performing this exercise to avoid injury and get the most out of your workout. Add this exercise to your regular routine to improve your back strength and overall fitness.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Dumbbell Exercises
