Bent over dumbbell rows are a compound free weight exercise that uses many of your upper body muscles. Similar to the bent over barbell row, the supported position commonly utilized in the dumbbell version means that this exercise places less stress on your lower back and may be a safer exercise option for anyone with lower back issues.
Latissimus Dorsi
One of the main things to remember when performing the bent over dumbbell row is to lead with your elbow. Leading with your elbow maximizes shoulder extension. By creating as much shoulder extension as possible, you maximize the work done by your latissimus dorsi muscles. Located on the sides of your back, your latissimus dorsi, or lats for short. are the primary muscles targeted in this exercise.
Middle Trapezius and Rhomboids
Located across and between your shoulder blades respectively, the middle trapezius and rhomboid muscles draw your shoulder blades together in a movement called retraction. Keeping your shoulder blades retracted means that your arm and back muscles have a solid base from which to generate force. Pulling your shoulders back also increases shoulder girdle stability, which may help reduce your risk of suffering a shoulder injury when performing this exercise.
Biceps Brachii
Located on the front of your upper arm, your biceps brachii, biceps for short, flex your elbow. Because your biceps are considerably smaller and weaker than your lats, many exercisers find that this is the first muscle to feel fatigued when performing bent over dumbbell rows. Although the biceps are strongly involved in this exercise, their role is secondary to the lats.
Erector Spinae
Bent over dumbbell rows are commonly performed using one arm at a time so that your free arm can be placed on an exercise bench to provide support. This reduces the load placed on the back but does not alleviate it completely. The muscles responsible for keeping your spine correctly aligned are your erector spinae. This group of eight muscles runs from the base of your pelvis to the back of your skull and works hard to maintain optimal posture while you work out. Rounding your back places an unnecessary and potential injurious strain on these muscles and the underlying spinal structures. To minimize your risk, focus on keeping your lower back slightly arched and your chest held high.
References
- "Atlas of Skeletal Muscles"; Robert J. Stone and Judith A. Stone; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003
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