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Using a bent-over dumbbell row, increase the lat size

Using a bent-over dumbbell row, increase the lat size

One of the most effective complex back exercises is the bent-over dumbbell row when done correctly. Bent-over dumbbell rows make it easier to build upper and middle back thickness, which is harder to do with deadlifting and other rowing activities. Additionally a core stabilization exercise, the movement.

bent-over dumbbell row worked the muscles

The latissimus dorsi (also known as the lats), rhomboids, lower traps, and erector spinae are the primary muscles targeted by the bent-over dumbbell row. The rotator cuff must also contribute to weight stabilization.


* Stand next to a bench with your feet shoulder-width apart and your knees slightly bent.

 * With one hand supporting your body, lean against the bench.

  * Grasp the dumbbell with a neutral grip and pick it up off the floor.

  * Pull the dumbbell towards your waist until it hits your ribs from this posture. The lats and mid-back muscles need to be strongly contracted.

   * Once your pulling shoulder is pulled downward, extend your arm and gradually lower the dumbbell.

   * After completing the required number of repetitions, change your arm.


1. Instead of gripping the dumbbell and letting the biceps and forearm perform the majority of the effort, attempt to visualize your arm as a hook and pull with your back (raising your elbow up).

2. Maintain a nearly horizontal torso.

3. To lift greater weights, avoid rotating your torso and instead leverage your body's inertia. Instead, make an effort to maintain a still torso while working your back and rear deltoids.