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Bent Over Dumbbell Row

Bent Over Dumbbell Row

Stand with dumbbells grasped to sides. Place feet a comfortable width apart, around shoulder width. Bend knees slightly and bend over with your back straight and butt sticking out. You want your center of gravity right over your feet. Maintain a flat back. Allow your arms to hang straight down from the body.

Without momentum pull the dumbbells to your side (chest area) until upper arms are just beyond horizontal or height of back. Make sure your elbows don’t flare out. Keep it tight to the side of your body. Concentrate on pulling the elbows back as far as you can go. Keep your back flat during the entire exercise. Keep your palms facing each other during this movement. Return until arms are extended. Repeat.

Do not swing or jerk the weight. Keep the back flat (not rounded) to better target the upper back muscles and to avoid injury to your low back. And do not lock the knees.

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