Bent over row
Main muscle worked: Latissimus dorsi, posterior deltoids, infraspinatus, teres major.
The bent over row is a highly effective exercise for targeting and the muscles in your back. Incorporating the bent over row into your workout routine can help you develop a stronger and more defined back.
Bent over dumbbell row
- Grab dumbbells and lean forward.
- Starting from the hand with a dumbbell at the lowers level, pull the dumbbell up toward your waist.
- Lower a dumbbell in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Try not to lift the weight toward your shoulder.
Single arm bent over dumbbell row
- Place your knee on a flat bench, support your torso with a same side hand, and position the other leg (straight or slightly bent) beneath your hip. Hold the dumbbell with the other hand with a neutral grip. Lean forward to make your back flat.
- Starting from the hand with a dumbbell at the lowers level, pull the dumbbell up toward your waist.
- Lower a dumbbell in a controlled movement.
Perform 8-12 reps each side for 2-3 sets.
Notes: If you keep your elbows close to your body, you can target lower back muscle, latissimus dorsi more. If you keep your elbows far from your body, you can target upper back muscle, trapezius more.
Tips: Try not to lift the weight toward your shoulder.
Try not to tilt your upper body when pulling a dumbbell toward yourself. Remember to keep your upper body straight.
Tips: Try not to lift the weight toward your shoulder. The ideal angle for you to lean forward is between 15 and 45 degrees to the floor. If you lean forward too much, you might have too much stress on your lower back. If you lean forward not enough, you are not targeting back muscles but targeting shoulder muscles.
Notes: If you keep your elbows close to your body, you can target lower back muscle, latissimus dorsi more. If you keep your elbows far from your body, you can target upper back muscle, trapezius more.