Bent Over Dumbbell Row

Muscle Groups Involved

Mid Back/Mid Traps - Primary

Highlights

Description

The Bent Over Dumbbell Row is one of the most commonly seen exercises for back using free weights. It focuses on strengthening the trapezius muscles and latissimus dorsi while providing a stretch for

The Bent Over Dumbbell Row is one of the most commonly seen exercises for back using free weights. It focuses on strengthening the trapezius muscles and latissimus dorsi while providing a stretch for these muscles at the same time. To perform the Bent Over Dumbbell Row start with one hand and one knee on a flat bench. Place your other foot on the floor behind your hips. Start the movement by shrugging your shoulder blade back and towards your hips. Drive your elbow towards the ceiling as you pu

Common Mistakes

Do not pull the dumbbell to your torso by performing a bicep curl. A J patt

Do not pull the dumbbell to your torso by performing a bicep curl. A J pattern of movement will be more comfortable and effective than a straight line. Do not use inertia or let the weight hang or bounce off the floor at the bottom of the movement.

Pro Tips

Picture that your elbow is being pulled up towards the ceiling to prevent t

Picture that your elbow is being pulled up towards the ceiling to prevent turning this exercise into a heavy biceps curl. Allow your shoulder blades to travel forwards and backwards to maximize the stretch and activation of the involved muscle groups to provide the best training stimulus.

Purpose

Bent Over Dumbbell rows are known specifically for adding thickness to the

Bent Over Dumbbell rows are known specifically for adding thickness to the back musculature. They are great for targeting the upper, middle or lower trapezius fibers depending on if you lift the dumbbell higher, through the middle or to the hip when performing the exercise.

Form

Your hand should end up between your hip bone and the bottom of your ribs t

Your hand should end up between your hip bone and the bottom of your ribs to put more emphasis on your lats. To put more emphasis on your upper back, pull the dumbbell so that your hand meets your nipple.