How to do dumbbell double-arm rowing?

Rowing is a popular back training exercise. In order to increase the training effect, some people will use dumbbell double-arm rowing or barbell rowing. Although dumbbells are not as comprehensive as barbells, they can better stimulate the latissimus dorsi and exercise the muscles on each side of your body more evenly. In addition, compared with single arm, double arms are more stable. Next, I will introduce the action of dumbbell double-arm rowing.

Efficient rowing action

Overhand Dumbbell Row

action

1 Tighten your waist and abdomen, straighten your back, bend your upper body parallel to the ground, hold the dumbbells in both hands and let them hang naturally, with your palms facing up and your knees slightly bent;

2 Keep your upper body still, pull the dumbbells up along the sides of your body to the highest point with your arms, pause for 1-2 seconds, feel the peak contraction of the back muscles, and slowly lower them.

Key Points

1. Keep your waist and abdomen tight, back straight, and eyes looking forward during the movement;

2 Keep your elbows as close to your torso as possible as you pull the dumbbells upward.

The reverse dumbbell row is the most effective rowing exercise for training the latissimus dorsi. But remember, during the entire rowing movement, your elbows must be clamped to your torso, and the tips of your elbows should not expand outward, but be clamped inward. Otherwise the pressure will be transferred upwards.

One-handed dumbbell row

action

1 Kneel on one foot on a stool, support the stool with the same hand for stability, hold the dumbbell with the other hand, tighten the waist and abdomen, straighten the back, and keep the upper body parallel to the ground;

2 Pull the dumbbells up along the outside of your waist until your elbows pass your torso, contract at the top, pause for one second, and then slowly lower them.

Key Points

1 During the training, you should feel the flexion and extension of your upper arms, instead of simply lifting the dumbbells. The entire upper arms should move close to the body;

2. The dumbbells are at the top of the movement, close to the waist, and stay in this position for about 2-3 seconds, doing the peak contraction;

3 The tips of your elbows can be slightly pointed inwards of your body, which will make the overall movement trajectory more correct.

The above is the method of dumbbell rowing. Have you learned it? This exercise is very effective for people with asymmetrical backs. Since the latissimus dorsi is a super powerful muscle group, it is best to choose slightly heavier dumbbells. For beginners, it is best to proceed step by step to avoid injury.