Are You Doing Bent Over Dumbbell Rows Correctly?

The bent over dumbbell row is a variation of the bent-over row that makes use of dumbbells rather than a barbell. The bent-over row dumbbell can be loaded with lighter weights and is ideal for beginners to become experts in the movement and build strength, while minimizing the risk of injury. This exercise works different muscles, including trapezius, rhomboids, rear deltoids, and latissimus dorsi, with further engagement from biceps, lower back, glutes, core, and hamstrings.  

Dumbbell rows are considered a unilateral movement and load each side separately, allowing to identify and improvement of muscular imbalances for an overall movement with reduced risk. This is the common type, which uses a neutral grip and may feel more comfortable on the shoulders than supinated grips used in barbell bent-over rows. As an alternative, changing your grip, using a supinated (underhand) grip, will recruit more of the biceps, and using a pronated (overhand) grip will recruit more of the lats.

Table of Content

• Are Dumbbell Bent Over Rows for Anterior Deltoids?

• Do I rotate on the dumbbell bent over row?

• Are bent-over dumbbell rows good?

• What is the bent over dumbbell row form?

• Bent over dumbbell row muscles worked

• How to perform the dumbbell bent over row exercise?

• Dumbbell row vs bent over row

• Dumbbell bent over row female: Average weight

• Dumbbell bent over row male: Average weight

• Conclusion

Are Dumbbell Bent Over Rows for Anterior Deltoids?

Bent over row dumbbell will engage your shoulders; however, it is the posterior deltoid that is used more compared to the anterior deltoid due to it being a pulling movement. When looking to build up the anterior delts, overhead pressing or incline bench press would be good to incorporate into your training.

Do I rotate on the dumbbell bent over row?

There is no need to rotate the dumbbell on the bent over row; keeping proper form and targeting the muscles that need working will offer better results. The hand grip you chose to do on the exercise should be maintained throughout the duration of the dumbbell bent over row exercise. Underhand will hit your biceps more compared to an overhand.

Are bent-over dumbbell rows good?

Proper bent over row dumbbell form is a great compound movement, hitting almost the whole posterior chain. Bent over dumbbell row can be a very good movement for learning the exercise, building your back, and ironing out muscular imbalances, and when you build up your strength, you can look at changing to barbell rows, as you will be able to handle heavier loads.

What is the bent over dumbbell row form?

When doing the dumbbell bent-over row, your torso should be 45 degrees in relation to your thighs.

Bent over dumbbell row muscles worked

When you perform the neutral-grip dumbbell bent over row exercise form, the main joint action that occurs is shoulder adduction and extension to bring the dumbbells into the body. This action mainly targets the latissimus dorsi, middle trapezius, and rhomboids to increase upper back development. The rear deltoids, forearms, and biceps contribute secondarily to this movement of pulling. The neutral-grip focuses on unique areas of the back and works towards balanced strength gains.

How to perform the dumbbell bent over row exercise?

Follow the steps given below to perform the dumbbell bent over row exercise:

1. Starting Position

While keeping your feet around shoulder width apart, pick up a dumbbell in each hand, hinge from your hips until your torso is at a parallel angle to the floor (while maintaining a neutral spine). Drop your arms until they are straight while keeping your palms toward each other. You'll want to slightly bend your knees and activate your core. Make sure to use the right type of dumbbell set. You can get in touch with True Iron Fitness to buy Rubber hex dumbbells sets to perform different exercises. 

2. Movement

Pull your elbows upward and slightly back so that they are near the sides of your body while squeezing your shoulder blades toward your spine as you lift the dumbbells up toward the bottom part of your rib cage. Your torso should stay as still as possible.

3. Finish

Slowly return the dumbbells down until your arms are straight, and then avoid letting your shoulders fall forward and slouch at the bottom of the movement.

Dumbbell row vs bent over row

Dumbbell bent over row female: Average weight

The average female Bent Over Row weight for intermediate is 91 lb, and for beginners, it should be 34 lb. This would classify you as intermediate on Strength Level and a very nice lift.

Dumbbell bent over row male: Average weight

The Bent Over Row average weight for a male is 188 lb for intermediate users, and for beginners, it should be 89 lb. You are now at Intermediate on Strength Level. This is an amazing lift.

Conclusion

Overall, the bent-over dumbbell row is a phenomenal back exercise that is fantastic for building strength, better posture, and correcting muscle imbalances. Using the correct form and correct weight, this exercise safely works many of your upper-body muscles to increase strength and stability. To perform this exercise, make sure to buy the right dumbbells from True Iron Fitness.

Check Out Other Dumbbells:

5-50 rubber hex dumbbells sets with rack

5-75 rubber hex dumbbell set with rack