A bent-over-row with dumbbells is an exercise performed with the purpose of strengthening and toning your back muscles. This exercise tones your latissimus dorsi muscle which originates at your middle and lower spine, lower ribs and your hip bones. It reaches across your back and through the back of your upper arms. The rowing action of pulling something toward your chest targets this muscle and the back muscles teres major and minor, subscapularis, infraspinatus and the posterior deltoids.
Bent-Over-Row with Dumbbells
Choose a dumbbell size that will fatigue your muscles after 15 repetitions. Using a padded weight bench, bend over with a straight spine and place one knee and one hand on the bench. Allow the arm holding the dumbbell to hang straight down from your shoulder. Compress your abdomen upward and keep it there. Inhale through your nose. Exhale and pull the dumbbell up toward your chest and armpit area. Your elbow should remain in toward your ribcage. Inhale and lower the dumbbell down. Continue for three sets of 15 repetitions. Switch to the other arm and repeat.
Bent-Over-Row on a Stability Ball
Using a stability ball for bent over rows allows you to engage other muscles like your buttocks, quadriceps, calves and erector spinae as stabilizers. Lay your pelvis and abdomen on top of the stability ball. Straddle your legs, tighten your buttocks and bear weight on the balls of your feet. This position should feel stable. Hold one dumbbell in each hand and raise your torso. Allow your arms to hang down slightly forward from your shoulder joint. Inhale through your nose. Exhale and pull the dumbbells up toward your armpit and shoulder area. Your elbows can be either opened outward or in toward your sides.
Rows on a Weight Bench
Laying down on a padded weight bench is another good option for performing the row; In this position you will specifically isolate the latissimus dorsi, teres major and minor, subscapularis, infraspinatus and posterior deltoid muscles. Perform the same rowing action and be mindful not to bulge your abdomen down toward the bench and out to the sides. Instead, compress your abdomen and waist inward. You may need to cross your ankles and bend your knees up for comfort. Remember to inhale as you straighten your arms and exhale as you pull and exert to lift. Keep your neck neutral. Complete three sets of eight to 15 repetitions.
Rowing Machine
The advantage of the rowing machine is that it is cardiovascular. You can pull your arms lower toward your bellybutton to engage lower back muscle fibers or pull toward your chest for more mid and upper back muscle engagement. This is a whole body workout because you actively contract your quadriceps, gluteus maximus and abdominals through range of motion during this rhythmic exercise.
References
- "YMCA Personal Training Manual"; YMCA of the USA; 2006
- "Strength Training on the Ball"; Colleen Craig; 2005
- "Essentials of Human Anatomy and Physiology"; John W. Hole, Jr.;1986
- "Anatomy of Strength Training"; Pat Manocchia; 2010
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