Watch the video below to see a demonstration of proper form and technique for the bent over dumbbell row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.
Instructions for Bent Over Dumbbell Row
To perform a set of bent over dumbbell row:
Grab 2 dumbbells with a pronated grip, shoulder width apart. Push
your hips back while keeping your knees directly over your ankles, until your torso is as parallel to the
ground as possible without losing the alignment of your trunk. Your trunk should be in a neutral position
at all times.
Concentric (Upward) Motion
Start by pulling your shoulder blades back and together
before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk
stable and focus on working the back muscles.
Pause at the top position for a 2 sec count while squeezing your shoulder
blades together and pulling the elbows back.
Eccentric (Lowering) Motion
Lower the weight under control until your arms are fully
extended below you. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of bent over dumbbell row repetitions before resting.
This completes one set of bent over dumbbell row.