Dumbbell Row Guide Muscles Worked Variations Tips Legion Step 3: descend. lower the dumbbell toward the ground and return to the starting position. as you lower the dumbbell, let it drift slightly forward and rotate your body toward the ground so that you feel a deep stretch in your lats. quick note: one set of a single limb exercise entails training both limbs. Bend over, placing one hand and the same side knee on a bench, or placing the non working hand on the knee as a way to brace yourself. holding the dumbbell in your opposite arm, bend your elbow to row the dumbbell toward your body. complete your reps on one side, and then switch sides. aim for 8 10 reps on each side.
Dumbbell Row Guide Muscles Worked Variations Tips Legion Here’s how to perform this unique compound exercise: set up the t bar with your desired weight. stand on the platform with your feet about shoulders distance apart. the t bar should be in. Step 1 — stand next to a weight bench and place a dumbbell next to it on the side you plan to row. place your non rowing hand and your same side knee on the bench, with your other foot firmly. Focus on contracting the muscles of the back as you pull the weight towards your body. at the top of the movement, squeeze the muscles of your back and focus on getting a solid contraction before beginning to reverse the movement. lower the weight under control back to the starting arm position. repeat for the desired number of repetitions. Dumbbell rows. how to do dumbbell rows: choose a lighter weight dumbbell. get into a hinge position to place it beside a bench or a long stable surface. stand with feet shoulder width apart. place your left hand at the top of the adjustable weight bench and your left knee toward the bottom of the bench.
Dumbbell Row Guide Muscles Worked Variations Tips Legion Focus on contracting the muscles of the back as you pull the weight towards your body. at the top of the movement, squeeze the muscles of your back and focus on getting a solid contraction before beginning to reverse the movement. lower the weight under control back to the starting arm position. repeat for the desired number of repetitions. Dumbbell rows. how to do dumbbell rows: choose a lighter weight dumbbell. get into a hinge position to place it beside a bench or a long stable surface. stand with feet shoulder width apart. place your left hand at the top of the adjustable weight bench and your left knee toward the bottom of the bench. The key muscles worked in a dumbbell row are the latissimus dorsi and rhomboids. accessory muscle groups like the trapezius, posterior deltoids, and biceps are also worked. latissimus dorsi: the lats are the primary muscles activated during a dumbbell row. they are responsible for both scapular and arm movements. To do dumbbell rows correctly, follow the steps below: starting position: stand upright with a dumbbell in each hand, palms facing your torso. keep your feet hip width apart. bend and brace: bend your knees slightly and hinge forward from your hips, maintaining a straight, neutral spine.
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