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Description
Bent Over Dumbbell Row (single-arm) is one of the most fundamental and effective exercises for back development. It helps correct muscle imbalances by working each side of the back independently. Targets the latissimus dorsi, rhomboid, trapezius, rear deltoid, and biceps muscles. Thanks to the wide range of motion, muscles experience maximum stretch and contraction. Performing it with bench support reduces load on the lower back and provides form control. Ideal for both muscle mass and strength gains.
Bent Over Dumbbell Row How-To Guide
- 1
Place one hand and same-side knee on a flat bench, other foot stable on the floor
- 2
Grasp the dumbbell with your free hand, arm hanging down and shoulder stretched
- 3
Pull the dumbbell toward your chest while keeping your back straight and parallel
- 4
Pull the elbow back and up to maximally squeeze the shoulder blade
- 5
Hold the contraction for 1 second at the top
- 6
Return to starting position in a controlled manner, repeat with the other arm
Key Points
- ✓Support with one hand and one knee on the bench, keep your back parallel
- ✓Keep your elbow close to your body while pulling the dumbbell up
- ✓Squeeze your shoulder blades at the top of the movement
- ✓Lower the weight in a controlled manner, allow full stretch
Common Mistakes
- ✗Rotating the torso - causes momentum usage
- ✗Opening the elbow too wide - increases shoulder stress
- ✗Performing the movement too quickly - reduces muscle contraction
- ✗Not lowering the weight fully - doesn't allow full stretch
Breathing
Exhale while pulling the dumbbell up, inhale while lowering.
Muscle Activation
Safety
Precautions
- Those with herniated discs should keep their back straight
- Those with shoulder injuries should limit range of motion
- Those with wrist problems should be careful with grip
- Those with knee problems should pay attention to support position on bench
Safety Tips
- Keep your back straight and near parallel to the floor, don't round
- Initiate the movement with back muscles, don't just use arm to pull
- Stay stable on the bench and don't rotate your torso
- Keep weight at a level where you can maintain proper form
Frequently Asked Questions
Which muscles does Bent Over Dumbbell Row work?
Bent Over Dumbbell Row primarily works these muscles: Lats, Rhomboids. It also engages: Biceps, Rear deltoids, Lower trapezius.
Is Bent Over Dumbbell Row suitable for beginners?
Bent Over Dumbbell Row is a Beginner level exercise. Learning difficulty: Moderate.
Can Bent Over Dumbbell Row be done at home?
Yes, Bent Over Dumbbell Row can easily be done at home.
What are common mistakes when doing Bent Over Dumbbell Row?
One of the most common mistakes: Rotating the torso - causes momentum usage
How many sets and reps for Bent Over Dumbbell Row?
Recommended: 3-5 sets and 8-12 reps.
- ✓Works each side independently
- ✓Develops latissimus and rhomboid muscles
- ✓Corrects muscle imbalances
- ✓Strengthens core stabilization