Dumbbell Bent Over Row | Illustrated Exercise Guide

Primary muscles: Back
Secondary muscles: Abs, shoulders, arms
Equipment: Dumbbells
Exercise for the opposite muscles: Push up

Dumbbell Bent Over Row Instructions

1. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.
2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.
3. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.
4. Repeat.

Proper Form And Breathing Pattern

While doing the dumbbell bent over row, pull the shoulders back, keep your head up and facing forward and maintain your back straight. Exhale as you pull the dumbbells toward the waist and keep the elbows close to your body during the entire movement.

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Exercise Benefits

Adding the dumbbell bent over row to your workout routine helps to sculpt your back, shoulders, biceps, and forearms. This exercise also strengthens your core and helps to tone and tighten your entire body.

Dumbbell Bent Over Row Demonstration

Sets And Reps

The back muscles are stronger than the muscles in your arms so you should choose a heavier set of dumbbells to properly work those muscles. Do 3 sets of 12 to 16 repetitions and start with one arm at a time to acquire proper exercise form.

Calories Burned

To calculate the number of calories burned doing the dumbbell bent over row, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell front raise
Push up
Arm circles
Bent over lateral raise

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