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.
Execution:
* 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.
Notes:
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.
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