First Of All Thanks For Landing This Article, If You Are Searching for How To Do Bent-Over Two-Arm Dumbbell Row Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Bent-Over Two-Arm Dumbbell Row
- Force: Pull
- Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (especially the long head)
- Synergists: Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus
- Target muscles: The back in general
- Mechanics: Compound
How To Do Bent-Over Two-Arm Dumbbell Row?
- Holding a dumbbell in each hand using a neutral (hammer) grip.
- Stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine.
- Flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward
- Keeping your elbows close to your body.
- Exhale as you pull the dumbbells up to the sides of your waist.
- Hold for a count of three and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.
- Keep your neck level and head up.
- Try to maintain the natural curvature of the spine.
- Pull with your elbows, not with your biceps.
- Keeping your torso horizontal (or close to horizontal) and your elbows tucked in will ensure that you activate the right muscles.
- The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy.
- However, start light to allow your lower back time to adapt.
- If the bent-over two-arm dumbbell row is hard on your lower back, use the bent-over dumbbell row or the cable row.