Dumbbell Bent-Over Row
Overview
This exercise focuses on your lats, rhomboids, and traps. Secondarily, you’ll be working your posterior delts and biceps. It also strengthens your core by requiring balance and stability.
Lats, or latissimi dorsi, are the muscles that allow you to bend your upper back, which wrap around from your underarm to your hips. Rhomboid muscles extend from the base of your neck to your shoulder blade.
Your deltoid muscle starts at the front in the crook of your armpit, wrapping over your shoulder to the back of your armpit, and down your arm to just above your bicep, forming a triangle, or delta, shape. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside.
Instructions
To begin, stand with your feet shoulder-width apart, knees bent slightly. Sit back with your hips as you bend forward. Keep your back straight, chest up, shoulder blades back, and chin tucked in.
There are two effective ways to position your hands and weights. First, you can turn your palms to face your body, which engages your lats and lower traps; or you can face your palms backwards to engage your upper traps, posterior delts, and rhomboids.
Exhale as you lift the weights, inhale as you relax to your starting position. Keep your back straight and engage your core as you do.
Tips
A common mistake is rounding over your back. This prevents your back muscles from engaging effectively.
I recommend doing 3 sets of 12 to 15 reps.
This is a great full-back workout to add to anyone’s workout regimen. Thanks for watching!
