Dumbbell Bent Over Row
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.BACK
exercise_detail.description
The Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
exercise_detail.how_to_perform
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor, keeping your back straight.
- Let the dumbbells hang at arm's length from your shoulders.
- Engage your core and pull the dumbbells towards your ribcage by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Keep your back straight throughout the exercise to prevent injury.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; control the weight during both lifting and lowering phases.
- Maintain a slight bend in your knees to help stabilize your body.
- Ensure that your head is in line with your spine to avoid neck strain.
- Start with lighter weights to perfect your form before progressing to heavier loads.
exercise_detail.common_mistakes
- Rounding the back instead of maintaining a neutral spine.
- Using momentum to lift the weights rather than controlled movements.
- Allowing the elbows to flare out excessively.
- Not bending forward enough, reducing the range of motion.
- Standing too upright, turning it into more of an upright row.
- Failing to engage the core, leading to instability.
- Pulling the dumbbells too far beyond the torso.
- Neglecting to retract the shoulder blades at the top of the movement.
- Holding the head in an unnatural position, either too far up or down.
- Not keeping the feet firmly planted, leading to balance issues.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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