Monday, March 3, 2014

Day 40: Dumbbell Row (Bent Over Row)

I really enjoy working out my back and my arms, and dumbbell row is one of my definite favorites. It's an easy exercise to do, but it's as great for experienced people as it is for beginners.

To do this exercise, hold a dumbbell in your left hand with the palm facing in, and then put your right knee and your right hand at the top of the bench. I see quite a lot of people mixing up which leg they should put up, but remember that it is always the opposite of the arm you are holding the dumbbell with. Let your left arm hang down, and make sure that your body is stationary, except for the left arm which moves up slowly. Keep the elbow close to your body, and try to squeeze the back muscles at the top contracted position. When the dumbbells can touch your torso, you have reached the top. Then let the weight go slowly down to the bottom position again.

Keep the shoulders stationary, and remember not to let your back drop toward the floor or bend up. Make sure that your back is nice and straight.

Picture found on
As you can see in the picture, mainly your lats, biceps and traps are involved in doing this exercise.

When you are done, you are allowed to flex to check the results!

Easy peasy! You can do it! Now go and do it!

No more excuses! Push push push!

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