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Description
Dumbbell Bent Over Reverse Row On Bench is an effective compound exercise performed by leaning forward on a bench that targets the rear shoulder muscles. This movement works the posterior deltoid, rhomboids, middle trapezius, and upper back muscles together. Performing it on a bench increases core stabilization and reduces the load on the lower back region. It's highly beneficial for rear shoulder development and upper back strength. When performed regularly, it greatly contributes to posture correction and maintaining shoulder health. Especially recommended for desk workers and athletes with dominant front shoulders.
Step-by-Step Instructions
- 1
Lie face down on a flat bench or sit on the edge of the bench and lean forward, holding a dumbbell in each hand
- 2
Take the starting position with your arms hanging downward and palms facing each other
- 3
Keeping your elbows slightly bent, pull the dumbbells laterally and upward, bringing your shoulder blades together
- 4
Contract your rear shoulder muscles at the top of the movement and hold for one second
- 5
Lower the weights controlledly to the starting position and repeat the movement
Key Points
- ✓Rest your chest on the bench, feet stable on the floor
- ✓Hold dumbbells with neutral grip, arms hanging freely below
- ✓Bring shoulder blades together as you pull elbows back
- ✓Pull dumbbells to chest level, keeping elbows behind
- ✓Return to the starting position in a controlled manner
Common Mistakes
- ✗Lifting back off the bench - momentum is used instead of target muscles
- ✗Keeping elbows too close to the body - rear deltoid activation decreases
- ✗Using too heavy a weight - form breaks down, back muscles become dominant
- ✗Performing partial range of motion - shoulder blade squeeze is incomplete
- ✗Overextending the neck - tension and pain in neck muscles
Breathing
Exhale as you pull the dumbbells upward, inhale as you lower them down. Exhale fully as you squeeze your shoulder blades together.
Muscle Activation
Safety
Precautions
- Those with herniated discs should obtain medical clearance
- Those with shoulder injuries should be cautious
- If you have rotator cuff problems, limit range of motion
- Those with balance issues should check bench support
Safety Tips
- Keep your lower back straight, don't hunch
- Perform the movement controlledly, don't swing
- Squeeze your shoulder blades together
- When selecting weight, ensure form doesn't break down
Frequently Asked Questions
Which muscles does Dumbbell Bent Over Reverse Row On Bench work?
Dumbbell Bent Over Reverse Row On Bench primarily works these muscles: Posterior deltoid, Upper back. It also engages: Trapezius, Rhomboids, Biceps.
Is Dumbbell Bent Over Reverse Row On Bench suitable for beginners?
Dumbbell Bent Over Reverse Row On Bench is a Intermediate level exercise. Learning difficulty: Moderate.
Can Dumbbell Bent Over Reverse Row On Bench be done at home?
Yes, Dumbbell Bent Over Reverse Row On Bench can easily be done at home.
What are common mistakes when doing Dumbbell Bent Over Reverse Row On Bench?
One of the most common mistakes: Lifting back off the bench - momentum is used instead of target muscles
How many sets and reps for Dumbbell Bent Over Reverse Row On Bench?
Recommended: 4-6 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Works rear shoulder and upper back muscles together
- ✓Contributes to posture correction and shoulder health
- ✓Provides functional strength through multi-joint movement
- ✓Reduces load on lower back with bench support