Bent-over rows and barbell exercises help in building thickness in the upper back and strength in the lower back. It helps to improve stability during your workouts and targets the lats and rhomboids, plus, it works on the biceps, traps, core, and delts. When performed using proper form, it can bring a huge difference in your body and the way you do your workouts.
The majority of the people at the gym dothe bent-over rows the wrong way which could result in back injuries, spinal disc herniation and, to some extent, poor body posture.
Keeping that in mind, here is a great guide that explains how to perform barbell and dumbbell bent-over rows with the right technique. We’ll start off with dumbbell bent-over rows.
1. One Arm Dumbbell Row
As the name insists, the one arm dumbbell row targets one side of the lat at a time, resulting in strength and stability. It also helps to improve your performance in the majority of the lifts you perform at the gym.
This exercise will target your trapezius, infraspinatus, teres minor, teres major, latissimus dorsi, posterior deltoid, brachialis, and brachioradialis.
Here is how to perform it the right way.
Grab a pair of dumbbells of your desired weight. Take a flat bench and place your right leg by bending your knee on the top of the bench, while using your right hand at the front of the bench for support. Your left leg will be extended with your left foot on the floor for added stability.
Using your left hand, grab the dumbbell with the palm facing towards your body. Make sure your lower back is straight and neutral throughout the exercise. This will be your starting position.
Finally, take a deep breath and pull the dumbbell until it reaches the side of the chest just below the left armpit. Hold this position for a second by squeezing the lats and gradually lower the dumbbell back to starting position. Make sure that when you lower the dumbbell it is slow and steady without any rumbling or imbalance.
