Bent-over rows are an effect exercise for the back and core muscles. Performing this exercise with a pair of dumbbells rather than the standard barbell allows one the ability to tweak the emphasis of the exercise. For example, holding the dumbbells with a neutral grip (palms facing each other) will provide a greater emphasis on working the arms, while holding the weights with an overhand grip and letting the elbows swing wide will work the shoulders and upper back more.
Step 1
Stand with feet hip-width apart and keep your knees slightly bent as you bend over at the waist. Foot and leg position is very important, because if you keep your feet too wide, it will prevent you from moving naturally with your arms. If your knees are locked out, your hamstrings will start to strain from being in a stretched position, and your lower back will have to work too hard to compensate the added weight in your hands.
Step 2
Engage your abs and keep your back straight. Since you have a solid base with your feet hip-width apart and your knees slightly bent, your core musculature is better equipped to keep your spine in a neutral position without straining too hard. The key to this part of the exercise is to maintain a perfectly straight spine. Often the easiest way to assure this is by observing your form in a mirror.
Step 3
Contract the lats --- your largest back muscle --- to pull your arms in. Many people cheat on this part and use their arms in a curling motion, rather than using their back in a rowing motion. To ensure you do it correctly, imagine trying to pinch a pencil with your shoulder blades. Be sure not to shrug the shoulder up --- the shoulder blades should be pulling down and together, which creates the most amount of muscle activation in the lats.
Tips and Warnings
- A single-arm row is a variation that can increase core activation, the ExRx website notes, due to the uneven forces applied to the body.
- Prior to beginning any exercise program, consult your physician to ensure your health and safety.
Things You'll Need
- Dumbbells
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