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Açıklama
Dumbbell Bent Over Reverse Row is a compound exercise performed with a reverse grip that works back muscles from a different angle. This movement primarily targets the mid-back muscles, rhomboids, rear shoulders, and biceps. The reverse grip increases biceps engagement and activates different muscle fibers in the back. It is highly beneficial for back thickness and posture correction. Using dumbbells allows independent work of both sides, helping prevent muscle imbalances. Suitable for intermediate and advanced athletes, this exercise can be safely performed with proper lower back positioning.
Adım Adım Talimatlar
- 1
Hold a dumbbell in each hand with palms facing up (supine grip)
- 2
Hinge forward at the hips, positioning your torso at approximately a 45-degree angle to the floor, knees slightly bent
- 3
Pull the dumbbells toward your abdominal region, keeping elbows close to your body
- 4
Hold briefly at the top point, firmly contracting your back muscles
- 5
Lower the weights back to starting position in a controlled manner
- 6
Keep your back straight throughout the movement and don't allow your lower back to round
Önemli Noktalar
- ✓Lean upper body forward almost parallel to floor, back must be straight
- ✓Pull dumbbells up along sides of body, elbows should go backward
- ✓Squeeze shoulder blades together at movement's end
- ✓Keep core muscles tight to maintain core stability
- ✓Neck should be natural extension of spine, don't look up or down
Yaygın Hatalar
- ✗Keeping back rounded - creates risk of lower back injury
- ✗Using momentum to swing body - doesn't isolate target muscles
- ✗Pulling dumbbells too far forward - creates stress on shoulder joint
- ✗Opening elbows away from body - works rear deltoid instead of lats
- ✗Keeping range of motion short - doesn't achieve full muscle development
Nefes Kontrolü
Inhale when dumbbells are down, exhale while pulling up. You can hold breath briefly at contraction point.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Doctor approval should be obtained for those with herniated disc
- Those with shoulder injuries should be cautious
- Those with balance problems should use support
- Caution should be exercised during pregnancy due to posture changes
Güvenlik İpuçları
- Keep your back straight, don't round lower back when leaning forward
- Engage core muscles, stabilize the core region
- Lower and lift the weight without losing control
- Try not to exceed 45 degrees for your leaning angle
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Strengthens upper back and rear shoulder muscles
- ✓Helps correct posture
- ✓Increases pulling strength
- ✓Effectively works trapezius and rhomboid muscles