Is bent-over dumbbell rowing good?

I believe everyone is familiar with dumbbells and rowing. For male friends who love sports, dumbbells and rowing are good helpers for fitness. Does anyone associate rowing with rowing a boat in a river? So how much help can regular dumbbell and rowing exercises bring to your body? Let’s take a look together today!

Origin of the name

"Rowing" is one of the main exercises for developing back muscles. It is named because its movement trajectory resembles rowing.

Classification

Except for special rowing machines, rowing movements are mainly performed with barbells and dumbbells, which is technically called "barbell rowing" or "dumbbell rowing".

There are four different grip styles for rowing with a barbell: narrow, medium, wide, and close. Different grip lengths and grip methods exercise different parts of the body. The wide grip and the parallel grip focus on developing the upper latissimus dorsi muscle group; the medium grip focuses on developing the middle and upper latissimus dorsi muscle group; the narrow grip focuses on developing the middle and lower latissimus dorsi muscle group.

There are two main ways to practice rowing with dumbbells: holding the bell with both hands and holding the bell with one hand. One-handed dumbbell rowing has different postures depending on habits and conditions. One is to hold the bell in one hand and support the other hand on the knee; the other is to hold the bell in one hand, stand with the leg on the same side, and kneel with the other leg and hand on a stool. The latter type of single-leg kneeling one-handed rowing can better concentrate the strength of the latissimus dorsi and reduce the burden on the legs and waist and back muscles, so most bodybuilders use this method. There is also a dumbbell rowing posture that is done while lying prone on an incline board, which is mostly used by women.

The bent-over dumbbell row evolved from the barbell bent-over row. Its advantage is that without the constraints of the barbell, the range of motion is increased, and the intensity of stimulation to the latissimus dorsi is increased. At the same time, in order to maintain balance during the bent-over dumbbell rowing process, more muscles are involved, thus achieving the purpose of exercise. Bent-over rowing is the best way to increase the thickness of the latissimus dorsi, mainly exercising the middle latissimus dorsi. What you need to do is to master the key points of the bent-over rowing exercise, then choose a weight that suits you, and the last thing left is to persist, and your curvy back muscles will emerge.

The bent-over dumbbell row mainly strengthens the latissimus dorsi, while also having a certain training effect on the posterior deltoid muscle.

Bent-over dumbbell rowing exercise tips:

1. Stand with your feet shoulder-width apart, bend your knees and lean forward, holding the dumbbells in both hands and letting them hang naturally.

2. Use your back to pull up your upper arms so that your elbows are beyond your back, then slowly return.

Bent-over dumbbell rowing notes:

1. The angle of the upper body leaning forward should not be too large.

2. When pulling up the dumbbells, keep your upper arms close to your body.

3. Return slowly to continue stimulating your back muscles.

4. When your upper arms are pulled to the highest point, consciously tighten your back for better results.

After reading our introduction to dumbbell rowing today, have you suddenly understood? I believe that everyone will no longer be confused about rowing and will be interested in rowing. We recommend that if you have the conditions, you can go to the gym to train and learn more to strengthen your muscles and physical health.