Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
If you experience back pain doing two-armed rows, then try doing one-armed bentover rows so you can support your body with the other arm and knee on the bench (see picture below).
Here are the three dumbbell bentover row variations: 2-arm DB bentover row, 1-arm DB bentover row and alternating 1-arm DB bentover row.
Do two-armed bentover dumbbell rows this way:
a. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.
b. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.
c. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.
You can do three sets of 8-10 repetitions of rows this way:
Set 1) DB 2-arm bentover rows
Set 2) DB 1-arm bentover rows (do all reps for 1 arm and switch to other arm)
Set 3) DB alternating 1-arm bentover rows. Use the same stance as the 2-arm row and alternate lifting arms (one left/right rotation is one rep).
Build more back muscles and burn more back fat with bentover dumbbell rows.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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