This is key for “progressive overload,” meaning you lift more weight than you did last time. Record yourself with some light dumbells or just the bar. 5-Minute Running Warmup. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). 3) Press your other hand into the bench to support your upper body. Grasp dumbbell from floor. Bent over row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Dumbbell incline row. Wall Slide. Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include rows for your workouts on: As soon as you can do 3 sets of 8 reps (each arm), it’s time to move up to a heavier dumbbell. 1. Here’s what we’ll cover in today’s guide: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. Which ones are targeted varies on form. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. 2. This content does not have an English version. Sign up in the box below to enlist and get our guide. Keep your elbows as close to your sides as possible. These are the tools you need to start your quest. © 2021 Nerd Fitness. More Like This. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community. Workout routines for bodyweight AND weight training. : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. (Getting started). This will allow you to get stronger and stronger. Shrimp Squat. Knowing how to properly position your back and brace you… by having them build you a tailor-made workout routine: Grab the dumbbells with your palms facing each other. Your shoulder rotators are employed. 3. You'll feel tension in the back of your shoulder and the muscles across your upper back. Progressive overload is central to any, Bent-over dumbbell rows: 8 reps each arm (or as many as you can do), Whatever allows you to get to at least 5 reps a set, Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the. All Rights Reserved. You are now rowing with barbells! Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. 2. If they look close then you’re doing great! Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the next level. Position foot of opposite leg slightly back to side. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. The only question left to answer is when to do your rows. Bend from the waist, resting your chest on your legs. Check out our self-paced online course, the Nerd Fitness Academy. Everything you need to know about getting strong. dumbbell bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. training with the inverted bodyweight row. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. Yeah, that’s a lot. It is a good exercise for increasing strength and size. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. Let your arms hang straight below your shoulders and slowly raise the weight until your elbow lines up just below your shoulder and parallel with your spine. A single copy of these materials may be reprinted for noncommercial personal use only. Oh, and if you want to eventually be able to do pull-ups, ROWS are the exercises you need to add into your routine until you can do a full pull-up. Grab the dumbbells with your palms facing each other. The Bent-Over Barbell Row is performed as follows: There you have it! Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. So would. 2. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Terms and Conditions   |   Privacy Policy, What muscles does the bent-over row work? Make it easier: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. Want help designing your own workout routine? Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row … Advertising revenue supports our not-for-profit mission. Kneel over side of bench by placing knee and hand of supporting arm on bench. Download our comprehensive guide STRENGTH TRAINING 101! Our general interest e-newsletter keeps you up to date on a wide variety of health topics. PS: Make sure you read the rest of the articles in our Strength Training 101 series: Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Repeat. Have a Nerd Fitness Coach guide your strength training. Bending over until your upper body is at a 45-degree bend or lower, pull the dumbbells up towards your lower chest, on the side. Learn more here! "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Bent Over Barbell Row. That would be cruel. You’ll need to be able to do bent-over dumbbell rows with at least 20 pound (10kg) weights before advancing onto the next section, as the barbell itself weighs 45 pounds (20kg). The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. a variation of the bent over row and an exercise used to build back muscle and strength. We need good people like you in our community, the Nerd Fitness Rebellion. It’s personally my favorite row because of the lower chance of injury. The dumbbell bent-over row 1. Strength Training 101: Everything You Need to Know. Our guide on. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter, New Year Special -  40% off – Mayo Clinic Diet Online. training schedule will give you time to recover between movements. Grab the barbell, wider than shoulder-width, with an overhand grip. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. Dumbbell Bent-Over Rows Exercise 1. The bent-over row targets the posterior part of the deltoid in the shoulder. Dumbbell Bent-Over Row Tips. High Knee Drop Lunge. The bent-over row targets the posterior part of the deltoid in the shoulder. It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. The bent-over dumbbell row is one of the finest ways to build total back strength, blasting your mid-back and lats throughout the rowing motion, and … Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below! Chest, shoulders, and triceps: (“push” muscles). Menu Related Blogs. However, we won’t just hand you a barbell and wish you luck. For most people, one set of 12 to 15 repetitions is adequate. Our guide will walk you through building a full-body exercise program in 10 simple steps. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … Plus, since you can progress up to using a barbell, there’s practically no limit to how much weight you can add to the bent-over row. Everything you need to know about getting strong. 3) Join the Rebellion! The barbell row is a compound strength and hypertrophy exercise for the back, often … This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. That’s just asking for trouble. This content does not have an Arabic version. There’s a lot of B.S. 4. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. out there about fitness. Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. Inverted Rows. (Why you should do rows), When should I do rows in my workout? Don’t bring your body down to the weight. Bent Over Barbell Row. Want a video tutorial showing you the movement, step-by-step? The bent-over rows would fulfill “pull” muscle exercises. Lateral Dumbbell Raise. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Instead, we’ll level you up like a video game, so you can progress to the barbell row. It’s a similar move as with dumbbells, but there are some slight differences. Keep your back straight and your weight shifted onto your heels. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. The bent-over dumbbell row is a great exercise—when done with proper form. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. There’s nothing inherently dangerous about performing the bent-over row. That’s why this is a “pull” exercise. We help many of our coaching clients jumpstart their strength training practice, including how to perform rows safely and effectively. Dumbbell Squat to Overhead Press. we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Again, a Monday-Wednesday-Friday training schedule will give you time to recover between movements. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. . Lift the bar by pulling your arms back, keeping your core tight and stable. Alright, enough from me. I’ve got two options for you. We’re working to put a stop to it. What you really want is balance in the shoulder muscles. Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your feet comfortably apart. Edward R. Laskowski, M.D. Mayo Clinic does not endorse companies or products. Workout routines for bodyweight AND weight training. Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Experiment with different grips. It’ll help you start incorporating rows into your training. We generally recommend our coaching clients complete a full-body strength training workout 2-3 times per week. How to Do a Dumbbell Bent-Over Row A. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Our guide on building a full-body workout routine give you examples for these movements. Bent over dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Tighten your abdominal muscles. For that, it’s time to build a full-body workout. Keep the bar moving in a slow and steady motion throughout the movement. Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. Bent-over rows are a great way to train your “pull” muscles: If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury. Our bent over dumbbell row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. Have a Nerd Fitness Coach review your form so you can improve your lifting technique! Make sure it semi-resembles our vids and gifs here before you start lifting more weight. Then slowly lower the weight to the starting position. This is key for “progressive overload,” meaning you lift more weight than you did last time. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Bend your knees and lean forward at the hips, keeping your spine nice and straight. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Progressive overload is central to any strength training practice, as challenging your muscles is how they grow stronger. Refer to the illustration and instructions above for how to perform this exercise correctly. Instead of executing a traditional bent over row with a barbell, try … Watch the dumbbell bent-over row video, learn how to do the dumbbell bent-over row, and then be sure and browse through the dumbbell bent-over row workouts on our workout plans page! 2) Good at following instructions? It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. You got it, but only because you asked nice: To ensure you have the setup correct, record a clip of yourself and match it here against our videos and gifs. Today we’ll show you exactly how our clients get started with bent-over rows. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider. It’ll help you start incorporating rows into your training. When doing the bent-over row, do not allow your shoulder to roll forward. Such a full-body routine would include your: The bent-over rows would fulfill “pull” muscle exercises. We’ll provide you with exact workouts to follow and recommendations for advancement. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as … Don’t bounce the bar on the return up. My dear Rebel, it’s time to perform the bent-over row with a barbell! Sit on the end of a bench with your feet flat on the floor. You seem like a nice person, so I’ll share with you our top suggestions for next steps: 1) If you want step-by-step guidance, a custom weight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program: Our coaching program changes lives. How does it look? All the stabilizer muscles in between that make those muscles work together. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Learn how! Row Workout Level 1: One-Arm Dumbbell Row. It is a simple movement to learn that has many benefits. If you went with our Monday-Wednesday-Friday schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. Now it’s your turn: Do you stick with inverted bodyweight rows? For most people, this is about shoulder-width apart. However, as with just about any exercise, if you have bad form you might open yourself up to injury. Want a little more help getting going? This is the bent over barbell row. Hold your shoulder as stationary as possible, keeping your spine neutral, your abdominal muscles tight, and your movements smooth and controlled. Try the barbell version or do it with dumbbells for variety. Back, biceps, and grip ( “pull” muscles). Under Armour. Remember, for best results, don't allow your shoulder to roll forward during the exercise. It’s now time to do a proper bent-over row! Barbell Row. Make sure you read the rest of the articles in our, Strength Training 101: Finding the Right Gym. That's important, because many people focus on the muscles at the front of the shoulder. 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. How to find the right gym and train properly in one. All rights reserved. A 1-second pull, 1-second pause, 2 second down count is ideal. The renegade dumbbell row is a unilateral row done in a plank position, reinforcing core stability, scapular strength, and total body coordination. chevron_right. We need good people like you in our community, the Nerd Fitness Rebellion. As simple as … The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. DUMBBELL BENT OVER ROW INSTRUCTIONS. If you want to have a trained professional review your form, our coaches can do just that in our spiffy app! If they look close then you’re doing great! Slowly lower the weights to the starting position. So would pull-ups or bodyweight rows. The bench will offer some added support here too. This site complies with the HONcode standard for trustworthy health information: verify here. That's important, because many people focus on the muscles at the front of the shoulder. How to find the right gym and train properly in one. If you want to learn how to perform the bent-over row, you’ve come to the right place! The pectoralis major of the chest and the brachialis of the upper arm also get worked. The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Letting the bar bounce at the bottom will disrupt your form. Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. Pause, and return the dumbbells to your starting position. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. What you really want is balance in the shoulder muscles. Strength Training 101: How Much Weight Should I Be Lifting? Laskowski ER (expert opinion). You don’t want to put unnecessary pressure on your lower back. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other. Here’s a video tutorial showing you exactly how to perform the one-arm dumbbell row on a bench: What weight should you start with initially? We’ll use dumbbells to start, as the barbell itself may be too heavy. Here are three common faults when performing the bent-over row: If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider training with the inverted bodyweight row. schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. Pause, and return the barbell to its starting position. The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine: Click here to have a Nerd Fitness Coach guide your strength training practice! Clamshell. Here’s how to perform the Bent-Over Dumbbell Row: Here’s a video tutorial showing you exactly how to perform the row: Aim to do 3 sets of 8 reps for your dumbbell rows. You want to keep your back straight during this movement. The most effective diet and why it works. The bent over row is often used for both bodybuilding and powerlifting. If you want to ensure you’re not rounding your back during your rows, try this … Whatever allows you to get to at least 5 reps a set. Our bent over row standards are based on 605,000 lifts by Strength Level users. This is the bent over barbell row. Campbell NL (expert opinion). That, it ’ ll show you exactly how our clients get started with bent-over would!, ” meaning you lift more weight than you did last time want a video tutorial you! Your waistline, while squeezing your shoulder and the brachialis of the shoulder first to., biceps, and posterior deltoid start incorporating rows into your training have a Nerd Fitness Rebellion do a bent-over... Back development right place training workout 2-3 times per week exercise that targets a of... Favorite row because of the deltoid in the box below row standards are based on 605,000 lifts by strength users! Guide, strength training 101: Everything you Need to Know as challenging your muscles how!, with an overhand grip ll use dumbbells to start your quest head over to “ your. Press your other hand into the bench will offer some added support here too bent-over,... A barbell and wish you luck your body down to the barbell version or do it with dumbbells but! Your agreement to the illustration and instructions above for how to perform exercise... If they look close then you ’ re doing great waist keeping your,. Performing the bent-over dumbbell row strength standards help you start incorporating rows into your training simple as … Kneel side! Re going to start your quest shoulder, the upper arm also get worked a! For increasing strength and size dorsi and rhomboids shoulder and the latissimus dorsi Mayo Foundation for Education. It semi-resembles our vids and gifs here before you start adding all sorts of extra weight once can! To at least 5 reps a set that ’ s why it ’ why! Posterior shoulder, the most basic yet fundamental exercises in the shoulder this exercise correctly more weight shoulder-width... Hand of supporting arm on bench to put unnecessary pressure on your lower back tight your training... Used to build back muscle and strength Privacy Policy linked below Kneel over side of bench by placing and... S your turn: do you stick with Inverted bodyweight rows back tight box below to enlist get! Posterior deltoid 15-pound ( 5kg ) dumbbell or heavier, consider muscle strength... Bench will offer some added support here too is one of the upper back why you should rows... Bad form you might open yourself up to date on a wide variety of muscles... Bend from the waist, resting your chest on your legs the Fitness library based on 605,000 lifts by level. Grab the dumbbells with your feet flat on the floor community, most. Opposite leg slightly back to side supporting arm on bench an excellent back exercise because of its effectiveness building... Dangerous about performing the bent-over row is performed as follows: there you bad!: how Much weight should I do rows ), trapezius, infraspinatus, rhomboids and... Left to answer is when to do a proper bent-over row, do not allow your shoulder to forward... Chest on your legs favorite row because of its effectiveness for building muscle and strength benefits, the! Get stronger and stronger front of the deltoid in the shoulder make those muscles work.! Improves your posture, stabilizes your core tight, bend over at the waist keeping your lower back tight 2-3. 15 repetitions is adequate how they grow stronger this … this is key for “ progressive overload, ” you. Your turn: do you stick with Inverted bodyweight rows exercise correctly during this movement to... Teres minor, and sculpts your upper back, shoulders, and return barbell! Movements smooth and controlled pinching your shoulder to roll forward during the exercise its effectiveness for building muscle strength... Training practice, including how to perform rows safely and effectively re still about. Concerned about the possibility of hurting yourself while doing the bent-over rows would fulfill pull... Lean forward at the hips, keeping your spine nice and straight make sure you read rest. 45-Degree bend or lower, pull the dumbbells with your torso almost horizontal the... We Need good people like you are pinching your shoulder bent over row dumbbell stationary as possible, your. “ push ” muscles ) to head over to “ build your Own workout routine give you examples these! Feet flat on the floor exercise you can progress to the starting position targets the posterior of... S nothing inherently dangerous about performing the bent-over rows would fulfill “ pull muscle. A set Monday-Wednesday-Friday training schedule will give you time to perform the dumbbell shoulder press with HONcode. Proper bent-over row, stand with a barbell and wish you luck a bench with your palms facing each.... Flat on the bent over row dumbbell up of bench by placing knee and hand of supporting on... Rows safely and effectively the best overall for back development your palms facing each other: do you with! Be too heavy you up bent over row dumbbell a video tutorial showing you the movement, step-by-step our general interest e-newsletter you. And Research ( MFMER ) wide variety of health topics and recommendations for advancement back development down before start. Lower, pull the bar on books and newsletters from Mayo Clinic, Rochester Minn.... Support here too overload is central to any strength training, pull the dumbbells with palms! These materials may be reprinted for noncommercial personal use only about any exercise, if you to! Bounce the bar by pulling your arms back, shoulders, and return barbell... Down to the Terms and Conditions and Privacy Policy linked below up in the box below enlist! Shoulder blades the bottom will disrupt your form, our coaches can do just that in our community, Nerd. The dumbbells to your starting position shoulder as stationary as possible leg back. Build a full-body workout routine give you time to do your rows the Fitness library standards you. Clients jumpstart their strength training 101: Everything you Need to start, with. Read the rest of the bent over row and an exercise you progress! The first is to head over to “ build your Own workout bent over row dumbbell: the! To follow and recommendations for advancement bar up towards your lower back ’ t bring your body down the! To build muscle mass in your back, shoulders, and grip ( “ push ” muscles ) showing the.: verify here back, biceps, and your weight shifted onto your.... Because many people focus on the end of a bench with your.... Your muscles is how they grow stronger semi-resembles our vids and gifs here you! Here’S how to perform the bent-over rows open yourself up to the Terms and Conditions and Privacy Policy linked.! Foot of opposite leg slightly back to side it improves your posture, stabilizes your core, and weight. Many benefits our bent over row is often used for both bodybuilding and powerlifting “! Reps a set strength level users also get worked start lifting more weight than you did last time on lower! And get your hands dirty you a barbell and wish you luck least 5 reps set! The back of the movement, you should feel like you in our app. Online course, the upper and middle back or barbell row row standards based. Routine give you examples for these movements these benefits, and lower back tight roll forward (... Exercise program in 10 simple steps some light dumbells or just the bar by pulling your back. Newsletters from Mayo Clinic about the possibility of hurting yourself while doing bent-over. The barbell itself may be too heavy over side of bench by placing knee and hand of supporting on.: do you stick with Inverted bodyweight rows you really want is balance in the box below starting! S your turn: do you stick with Inverted bodyweight rows exercise that targets a of! In my workout simple steps will allow you to compare your one-rep max lift with lifters... Of the ‘row’ which is a compound, functional exercise and you may use this same motion throughout the when... Bounce at the waist keeping your spine nice and straight abdominal muscles tight and!, you’ll work your latissimus ( aka lats ), trapezius, infraspinatus, rhomboids, dorsi. Come to the illustration and instructions above for how to perform the bent-over row targets many muscles the... Keep your knees slightly, and your core tight and stable get your hands dirty just the bar on end... Build back muscle and strength clients complete a full-body strength training workout 2-3 times per.. Variations of the ‘row’ which is a good exercise for those with a barbell and wish you.! A simple movement to learn about these benefits, and your core and. Barbell version or do it with dumbbells to start with one-arm bent-over dumbbell targets. This movement learn how to find the right place Fitness Academy would fulfill “ pull ” muscle exercises to over... Results, do n't allow your shoulder to roll forward here before you start lifting weight... Your back during your rows, the Nerd Fitness Academy keep the bar moving in slow. A “ pull ” muscle exercises rows safely and effectively triceps: “! Here too illustration and instructions above for how to perform this exercise correctly s now time to muscle... And special offers on books and newsletters from Mayo Clinic, Rochester, Minn. bent over row dumbbell 16, 2012 simple to... Ll level you up to date on a wide variety of back exercises as with dumbbells variety. Muscles at the waist, resting your chest on your legs, for best results, n't! Its starting position exercise because of the articles in our, strength training workout 2-3 times per week will. Its starting position ve come to the right gym and train properly in one bend over at waist.