This exercise is also known as: Bent Over Row, Bent Over Dumbbell Row, Bent Over Rows and Dumbbell Bent Over Row.

MAIN PURPOSE OF THIS EXERCISE IS: To develop each side of the upper back muscles independently.

Bent Over Row Exercise Images :

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Position 1

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Position 2

Bent Over Row Instructions :

  • Take a dumbbell in each hand with palms facing towards you, bending slightly, with your knees and torso near the parallel floor.
  • Hold arms straight down with weight in each hand and then slowly lift the dumbbells to your side.
  • Lift the dumbbells as far as possible.
  • Hold at the top position while squeezing your back muscles and then return to the starting position.
  • Repeat.

Bent Over Dumbbell Row Exercise Bodybuilding Tips :

  • This is an excellent weak point exercise for anyone lacking upper body symmetry.
  • Develops the upper back muscles and build strength and also hits a little the traps.
  • For building muscle mass use heavy weights and do no more than 14 reps.
  • Perform the exercise in slower motion.
  • Hold your upper body steady to avoid lower back muscles involvement.
  • Avoid biceps involvement by controlling the dumbbells up to your sides, not to your chest.

How to do Bent Over Row Exercise GIF Illustration.

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Related :

Back Exercises

Written by Daniel Jakov.

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